Borden Noon – Long FS session
Warm Up: 500m
Kick: 200m
- 4 x 50 Fin Kick on 1:00
EN-1: 1200m
- 2 x 200 FS Fins on 3:15
- 2 x 200 FS Pull on 3:15
- 2 x 200 FS on 3:15, 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
- Water Run – Deep to Shallow, around, Shallow to Deep
- 300 FS on 4:45, swim 4:30
- 200 FS Strong, swim <3:00
- Water Run – Deep to Shallow
Recovery: 100m
- 100 recovery
LAP: 200m / 200 recovery
4 x (50 FS Sprint, 50 recovery) on 2:15
Swim Down: 200m