Borden Noon
Warm Up: 500m
EN-1/Kick: 600 / 200
- 2 x 50 BK Kick
- 3 x 100 BK on 2:00
- 2 x 50 FS Kick
- 3 x 100 IM on 2:00
EN-2: 1000m @ 1:30/100m pace
- 200 FS Pull Paddles on 3:15, swim 3:00
- 300 FS Pull on 4:45, swim 4:30
- 300 FS on 4:45, swim 4:30
- 200 FS swim 3:00
- 100 recovery
EN3: 800m @ 43sec/50m pace
- 50 FS on 1:00, swim 43
- 100 FS on 2:00, swim 1:26
- 150 FS on 3:00, swim 2:09
- 200 FS on 4:00, swim 2:52
- 300 FS, swim 4:18 (act: 4:21 … with effort)
- 100 recovery
LAP: 200
- 2 x (50 Fast, 50 easy) on 2:15 (Act: FS 34, 35 BK 44, 41)
Swim Down: 100m