Borden Noon
Warm Up: 500m
EN-1 / Kick: 1000 / 500m
- 100 BK Kick
- 3 x 100 BK Swim on 2:00
- 4 x 50 Kick on 1:30
- 3 x 100 IM on 2:00
- 4 x 50 Kick on 1:30
- 400 FS, every 4th length BK
EN-3: 600m / 200 recovery
- 200 FS, swim <2:55 (act: 2:42)
- 100 Recovery
- 2 x 100 FS on 1:45, swim 1:20 or under (act: 1:19, 1:20) sum=2:39
- 100 Recovery
- 4 x 50 FS on 1:00, swim 38 or under (act: 37, 38, 37, 38) sum=2:30
- 100 recovery
LAP: 250 / 250 recovery
2 x (50 Fast, 50 Easy)6 x (25 Fast, 25 easy) on 1:30, 3 build, 3 full
Swim Down: 200m