Borden Noon – Mix session
Warm Up: 500m
EN-1/Kick: 1200m / 300m
- 50 BK Kick
- 2 x 100 BK Fins on 2:00
- 50 BK Kick
- 2 x 100 BK Pull on 2:00
- 50 BK Kick
- 2 x 100 BK on 2:00
- 50 scull
- 50 FS Kick
- 2 x 100 FS Fins on 1:45
- 50 FS Kick
- 2 x 100 FS Pull on 1:45
- 50 FS Kick
- 2 x 100 FS on 1:45
- 50 scull
EN-2: 400m
- 4 x 50 BK on 1:00, swim 45
- 50 easy
- 4 x 50 FS on 1:00, swim 40
LAP: 250
- 4 x (25 BK Sprint, 25 easy) on 1:30
- 4 x (25 FS Sprint, 25 easy) on 1:30
- 25 BK Sprint Kick, 25 easy
- 25 FS Sprint Kick, 25 easy
Dive Breakouts …
Swim Down: 200m