Borden Noon
Warm Up: 500m
EN-1 / Kick: 600 / 200
- 2 x 50 BK Kick on 1:20
- 3 x 100 BK on 2:00
- 2 x 50 FS Kick on 1:30
- 3 x 100 FS on 1:45
EN-2: 400
- 2 x [ 100 FS, swim 1:30, run through Wade Pool , 100 FS]
- 100 BK recovery
Race Pace: 500m
- 200 FS on 3:15, swim 2:50 (act 2:57)
- 300 FS, swim 4:30 (act: 1:25, 1:30, 1:28 for 4:23)
- 100 BK Recovery
LAP: 150
- 3 x (50 Fast BK, 50 easy) on 2:15 (act: 44, 44, 41)
Swim Down: 200
2050m Work – 700m WU/SD = 2850m