Borden Noon POOL CLOSED
Warm Up: 500m
EN-1/2/Kick: 800/200/400
- 2 x 200 (BK, FS)
- 2 x 100 Fin kick
- 50 scull
- 2 x 100 (BK, FS
- 2 x 50 Kick
- 50 scull
- 4 x 50 BK on 1:05 as 2 x (aerobic pace, threshold pace)
- 4 x 50 FS on 1:00 as 2 x (aerobic pace, threshold pace)
- 2 x 50 BR Kick
- 50 scull
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