Borden Noon – Long FS session
Warm Up: 500m
Kick: 200m
- 4 x 50 Fin Kick on 1:00
EN-1: 1000m
- 400 FS Fins, every 4th length BK on 6:30
- 300 FS Pull on 5:00
- 3 x 100 FS on 1:45, swim 1:30
EN-2: 1000m
- Water Run – Shallow to Deep
- 200 FS on 3:15, swim 3:00
- 300 FS on 4:45, swim 4:30
- Water Run – Deep to Shallow, around, Shallow to Deep
- 100 FS Recover on 15 sec, swim 1:30 (act: 1:32)
- 200 FS on 3:15, swim 3:00 (act: 2:58)
- 200 FS Strong, swim <3:00 (act: 2:45 … really good)
- Water Run – Deep to Shallow (tough again)
Recovery: 200m
200 BK Fins
LAP: 50m / 50 recovery
4 x (50 Sprint, 50 recovery) 2x FS, 2x BK- 2 x (25 Sprint, 25 easy) FS
Swim Down: 200m