Borden Noon
Warm Up: 500m
EN-1 / Kick: 1400 / 500m
- 5 x 50 Fin Kick on 1:00
- 400 FS Fin Swim on 6:30
- 400 BK Fin Swim on 7:300
- 5 x 50 Fin Kick on 1:00
- 200 FS Pull on 3:30
- 200 FS on 3:30
- 2 x 100 BK on 2:00, swim 1:45
- 100 recovery
EN-2: 400m
- 4 x 100 FS on 1:40, swim 1:25-1:26 (very tough … all 1:27-1:28)
- 100 recovery
EN-3: 300m
- 2 x 100 FS on 1:45, swim 1:20 or under (act: 1:20, 1:21)
- 2 x 50 FS on 1:00, swim 38 or under (act: 38, 37)
- 200 recovery
LAP: 150
- 6 x (25 Fast, 25 easy) on 1:30
4x FS, 2x BK
Swim Down: 200m