Borden Noon – Long FS session
Warm Up: 500m
Kick: 200m
- 100 FS Kick
- 2 x 50 Kick
EN-1: 1000m
- 2 x 200 FS Fins on 3:30
- 2 x 200 FS Pull on 3:30
- 200 FS, swim 3:00
EN-2: 1000m
- Water Run – Shallow to Deep
- 200 FS on 3:15, swim 3:00
- 300 FS on 4:45, swim 4:30 (act: 4:30)
- Water Run – Deep to Shallow, around, Shallow to Deep
- 100 FS Recover on 15 sec, swim 1:30
- 200 FS on 3:15, swim 3:00 (act: 3:00)
- 200 FS Strong, swim <3:00 (act: 2:52)
- Water Run – Deep to Shallow … tough run – and very sore left kneecap.
Recovery: 200m
200 BK Fins
LAP: 125m / 125 recovery
- 2 x (50 FS Sprint, 50 recovery)
- 25 Sprint, 25 easy
Swim Down: 50m