Borden Noon – FS Speed
Warm Up: 500m
Kick: 200
- 100 Kick
- 2 x 50 Kick
EN-1/EN-2: 200/200
- 2 x 100 FS on 1:45, swim 1:28
- 4 x 50 FS on 1:00, swim 40
La Tol FS: 300
- 2 x (75 FS Fast on 1:15, 2 x 50 FS easy on 1:15)
act: 53, 56 - 3 x (50 FS Fast on 1:00, 2 x 50 FS Easy on 1:15)
act: 34, 34, 35
LAP: 200
- 4 x (25 FS Fast, 25 easy) on 1:30
- 4 x (25 BK Fast, 25 easy) on 1:30
LAP Kick: 50
- 2 x (25 Kick fast, 25 easy) on 1:30
Powe Kick: 50
- 4 x 12.5m Max dolphin, easy rest of 25
Swim Down: 200