Borden Noon
Warm Up: 500m
EN-1 / Kick: 1600 / 350m
- 2 x 100 Fin Kick on 2:15
- 400 FS Fins every 4th BK
- 400 BK Fins, every 4th FS
- 3 x 50 Fin Kick on 1:00
- 300 FS Pull on 5:00
- 300 FS on 5:00
- 200 BK
EN-2 / EN-3: 900m / 100m
- 2 x 200 FS on 3:30swim <3:00 (very tough … swum slow)
- 100 FS, swim 1:26
- 50 easy
- 4 x 100 FS on 1:40, swim 1:26 (all 1:25-1:26)
- 1 x 100 FS, swim 1:20 (act: 1:21)
- 50 recovery
LAP: 150 / 150 recovery
5 x (25 Fast, 25 easy) on 1:15
Swim Down: 200m