Borden Noon
Warm Up: 500m
EN-1 / Kick / Recovery: 1500 / 400 / 100
- 4 x 50 Fin kick on 1:00
- 200 FS Fins on 3:15
- 200 FS Pull on 3:30
- 100 BK, swim 1:45
- 2 x 50 FS Kick on 1:30
- 5 x 100 FS Pull on 1:45, swim 1:28
- 2 x 50 FS Kick on 1:30
- 5 x 100 FS on 1:45, swim 1:28
- 100 recovery
EN-2: 400m (100 recovery)
- 4 x 100 FS on 1:40, swim 1:25
- 100 recovery
LAP: 150m (150 recovery)
- 1 x (50 Fast, 50 easy)
- 4 x (25 Fast, 25 easy)
Swim Down: 200m