Borden Noon – FS Speed
Warm Up: 500m
EN-1/Kick for FS: 700 / 100
- 2 x 100 BK Fins on 1:45
- 50 BK Fins Kick
- 2 x 100 BK Pull on 2:00
- 50 BK Kick
- 50 Scull
- 2 x 100 BK on 2:00
- 50 BK Kick
- 50 Scull
EN-2: 225m / 50 recovery
- 9 x 25 FS on 30, desc 1-3, 4-6, 7-9
- 25 easy
LAP: 175 / 275 recovery
- 75 FS Sprint, 25 recovery (act: 0:52)
- 2 x 50 FS on 1:15 recovery
- 50 FS Sprint on 1:00, 2 x 50 FS on 1:15 (act: 32)
- 2 x (25 FS Sprint, 25 easy) on 1:30 (act: 15, 15)
- 100 recovery
Power:
2 x (25 BK Kick Max speed, 25 easy)block dives
EN-1: 600,
- 2 x 100 FS Fins
- 2 x 50 FS
- 2 x 100 FS Pull
- 2 x 50 FS
Swim Down: 200m