Borden Noon – Speed
Warm Up: 500m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 Kick, 50 swim)
EN-2: 500m
- 5 x 50 FS on 1:00, desc 1-5 from 42sec (43, 43, 42, 40, 39)
- 50 easy
- 5 x 50 BK on 1:15, desc 1-5 from 47sec (49, 48, 45, 43, 42)
- 50 easy
LAP: 700m (200 recovery)
- 100 FS Fast (1:10)
- 3 x 50 FS easy on 1:00
- 100 BK Fast (1:24 – much harder than the 100 FS)
- 3 x 50 BK easy on 1:15
- 2 x (50 FS Fast on 1:00, 2 x 50 FS easy on 1:00) on 3:30 (34, 33)
- 2 x (50 BK fast on 1:05, 2 x 50 BK easy on 1:05) on 3:30(38.5, 38)
2 x (25 FS Fast, 25 easy)2 x (25 BK Fast, 25 easy)
Swim Down: 200m