Borden Noon
Warm Up: 500m
EN-1/2/Kick: 1000 / 200 / 200
- 2 x 50 BK Kick
- 200 BK Fins
- 2 x 100 BK on 2:00
- 4 x 50 BK Desc on 1:05
- 2 x 50 FS Kick
- 200 FS Pull
- 2 x 100 FS on 1:45
- 4 x 50 FS desc on 1:00
LAP: 200 (400 recovery)
- 2 x (25 BK Fast, 25 easy) on 1:15
- 50 BK Fast
- 2 x 50 BK Easy on 1:15 (act: 42)
- 2 x (25 FS Fast, 25 easy) on 1:15
- 50 FS Fast (act: 35)
- 1 x 50 FS easy on 1:00
EN-1: 150
- 3 x 50 IM seq on 1:15
Swim Down: 50m