Borden Noon
Warm Up: 500m
EN-1 / Kick / Recovery: 1500 / 400 / 100
- 3 x 50 kick on 1:30 (tough today … dead legs)
- 2 x 25 FS on 30, swim 22
- 2 x 50 FS on 1:00, swim 44
- 2 x 100 FS pull (no paddles) on 1:45, swim 1:28
- 200 FS on 3:30, swim 3:00 (tough … therefore adjusted the next part)
- 400 BK Fins on 7:00, swim 6:25
- 3 x 50 FS Kick on 1:30
- 200 FS Pull on 3:30, swim 3:00
- 2 x 100 FS on 1:45, swim 1:28
- 3 x 50 FS on 1:00, swim 44
- 2 x 50 FS Kick on 1:30
- 100 recovery
EN-2: 400m (100 recovery)
- 8 x 50 FS on 55, swim 42
- 100 recovery
LAP: 150m (150 recovery)
- 4 x (50 Fast, 50 easy), swim <40 (act: 37, 38, 36, 36)
- 4 x (25 Fast, 25 easy) (act: 17, 16.5, 16.5, 16)
Swim Down: 200m