Borden noon – adjusted for the crazy Monday crowds
Warm Up: 500m
EN-1/Kick: 800 / 200
- 100 FS Kick
- 6 x 50 BK on 1:05
- 100 BK Kick
- 6 x 50 IM seq on 1:05 [FS-BK, BK-BR, BR-FS]
- 4 x 50 FS on 1:00, swim 42
- 50 easy
EN3: 600m @ 42sec/50m pace / 100 recovery
- 6 x 100 FS on 1:35, swim 1:25 (at 68 Strokes/min)
- 100 recovery
LAP: 200 / 200 recovery
4 x (50 Fast, 50 easy) on 2:15
Swim Down: 200m+
(2050m Work, 500 WU, 200 SD = 2750m)