Borden Noon – Long FS session
Warm Up: 500m
Kick: 200m
- 4 x 50 Fin Kick on 1:00
EN-1: 800m
- 300 FS Fins, every 4th length BK on 5:00
- 300 FS Pull on 5:00
- 2 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 (act: 2:58)
- 300 FS on 4:45, swim 4:30 (act: 4:28)
- Water Run – Deep to Shallow, around, Shallow to Deep
- 300 FS on 4:45, swim 4:30 (act: 4:29)
- 200 FS Strong, (act: 2:50)
- Water Run – Deep to Shallow (tough again)
Recovery: 100m
- 50 BK Fins
LAP: 250m / 250 recovery
- 4 x (50 Sprint, 50 recovery) 2x FS, 2x BK
- 2 x (25 Sprint, 25 easy) FS
Swim Down: 200m