Borden Noon
Warm Up: 500m
EN-1/2/Kick: 400 / 300 / 200
- 100 BK Kick
- 200 BK
- 2 x 100 BK on 2:00, swim 1:40
- 2 x 50 BK Kick
- 2 x 50 BK on 1:05, swim 45
- 4 x 50 FS on 1:00, swim 40
LAP: 150m
- 6 x (25 Sprint, 25 easy) on 1:30 3x FS, 3x BK
- 100 easy
LA Tol for BK: 350 / 750
- 75 BK Fast, 25 easy, 3 x 50 BK on 1:00 recovery (act: 1:04)
- 3 x (50 BK Fast, 2x 50 BK on 1:00 recovery) on 3:30 (act: 40, 41, 40)
- 100 recovery
LA Tol Kick FS: 50
- 25 Sprint FS Kick
- 50 recovery swim
- 25 Sprint FS Kick
Power:
Block Dives … deck dive/breakout … Max BK dolphin
Swim Down: 200m