Borden Noon
Warm Up: 500m
Set 1: EN-1 1500 Kick 300m
- 100m Kick
- 200 FS Pull
- 100 IM
- 2 x 50m Kick
- 2 x 100 FS (1 pull, 1 full)
- 100 IM
- 4 x 25m Kick Choice
- 4 x 50 FS (2 pull, 2 full)
- 100 IM
- 50 Easy
- 4 x 100 BK on 2:00
- 4 x 50 BK on 1:00
Set 3: EN-1/2 600m to 7:10
- 3 x 50 IM seq (FL-BK, BK-BR, BR-FS)
- 3 x 50 FS on 60 sec (Push so they are faster than in Set 2)
- 50 Easy
- 3 x 50 IM seq on 1:15
- 3 x 50 FS on 60 sec
Swim Down: 200 Easy