Borden Noon – Tri Group Coach session (12:00)
Warm Up: 500
- 100 BK
- 100 FS
- 50 BR
- 100 BK
- 100 FS Drill
- 50 FL/BK Drill
Kick / EN-1:
- 4 x (50 Fin Kick, 100 Fin Swim) on 20 sec rest, 2x BK, 2x FS
- 2 x 100 BK on 2:00
- 2 x 100 FS on 1:45
Coached session:
- 4 x 50 RAP/LAP (Right Arm Power / Left Arm Power)
- 2 x 50 Glide
- 4 x 50 DPS Fins
- 4 x 50 DPS
- 2 x 100 hold stroke count
- 1 x 50 Hold Stroke Count for time (15/16 35s)