Borden Noon – mixed session
Warm Up: 500m
EN-1 / Kick: 800 / 200
- 2 x 50 BK Kick on 1:30
- 4 x 100 BK on 2:00, swim 1:40
- 2 x 50 FS Kick on 1:30
- 4 x 100 FS on 1:45, swim 1:30 (2x Pull)
EN-2 / 3: 400 / 400
- 4 x 100 BK on 2:00 – swim #1, 2 @ 1:35 – swim #3, 4 @ <1:30
- 100 easy
- 4 x 100 FS on 1:45 – swim #1, 2 @ 1:25 – swim #3, 4 @ <1:20
- 100 easy
LAP: 250
- 3 x 50 BK on 1:05 – #1 Sprint, #2, 3 recovery
- 3 x (3 x 25 BK on 40 sec – #1 Sprint, #2, 3 recovery)
- 100 easy
- 3 x 50 FS on 1:00 – #1 Sprint, #2, 3 recovery
- 3 x (3 x 25 BK on 35 sec – #1 Sprint, #2, 3 recovery)
LAP Kick: 50
- 25 BK Sprint Kick, 25 recovery
- 25 FS Sprint Kick, 25 recovery
Swim Down: 200