Pre Season Friday

Borden Noon

Warm Up:  500m

Recovery: 300m

• 2 x (25 Kick, 50 Swim, 25 Kick 50 Swim)

Kick: 500m

• 4 x 50 Fin Kick (2x FS, 2x BK)
• 4 x 50 Kick (2x FS, 2x BK)
• 2 x 50 BR Kick  (55, 59)

EN-1: 400m

• 2 x 100 BK
• 2 x 100 FS

EN-2: 400m

• 4 x 50 BK
• 4 x 50 FS

LAP: 200 / 200 recovery

• 50 BK Fast, 50 easy
• 2 x (25 Fast, 25 easy)
• 50 FS Fast, 50 easy
• 2 x (25 FS Fast, 25 easy)

Swim Down:  200m