Borden Noon
Warm Up: 500m
EN-1 / Kick:
- 50 Kick
- 2 x 100 BK Fins
- 50 scull
- 50 Kick
- 2 x 100 FS Pull
- 50 scull
EN-2:
- 9 x 25 BK, desc 1-3 etc on 45
- 9 x 25 FS, desc 1-3 etc on 45
LAP:
- 2 x (50 BK Fast on 1:00, 2 x 50 easy on 1:15)
- 50 easy
- 2 x (50 FS Fast on 1:00, 2 x 50 easy on 1;15)
- 50 easy
- 4 x (25 Fast, 25 easy) on 1:30 2x FS, 2x BK
Swim Down: 100