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
- 600 FS Pull – first 300 with Paddles/Snorkel, second without
200 BK
EN-2: 500m (50 Recovery)
- 2 x 200 FS on 3:30swim <3:00 (act: 3:00, 2:58)
- 100 FS, swim 1:26
- 50 easy
LAP: 100 / 150 recovery
- 4 x (25 Fast, 25 easy) on 1:15
EN-2/EN-3: 400 / 100
41 x 100 FS on 1:40, swim 1:26 (act: 1:22)- 1 x 100 FS, swim 1:20 (act: 1:18)
Swim Down: 200m