Borden Noon
Warm Up: 500m
EN-1/2/Kick: 800/100/400
- 4 x 50 Fin kick on 1:00
- 2 x 100 BK on 2:00
- 2 x 100 FS on 2:00
- 2 x 50 Kick on 1:30, 1x FS, 1x BK
- 5 x 50 BK on 1:05, Desc 1-5
- 5 x 50 FS on 1:00, Desc 1-5
- 2 x 50 BR Kick on 1:15
- 50 easy
LAP: 200 (200 Recovery)
- 50 BK Fast on 1:00, 2 x 50 BK Recovery on 1:15
- 2 x (25 BK Fast, 25 easy) on 1:30
- 50 FS Fast on 1:00, 2 x 50 FS Recovery on 1:15
- 2 x (25 FS Fast, 25 easy) on 1:30
Swim Down: 200m