Borden Noon
Warm Up: 500m
EN-1 / Kick: 700 / 300 / 50 recov
- 2 x 50 FS Kick on 1:30
- 2 x 100 BK on 2:00
- 2 x 50 BK Kick on 1:30
- 6 x 50 IM seq on 1:05
- 2 x 50 BR Kick on 1:30
- 2 x 100 FS Pull on 1:45
- 50 easy
EN-2: 300 / 50 recov
- 6 x 50 FS on 1:00, swim 40
- 50 easy
EN-3: 500 / 100 recov
- 5 x 100 FS on 1:45, swim 1:25
- 100 easy
LAP: 200 / 200 recov
- 2 x (50 FS Fins/Paddles for min Stroke/Time, 50 easy)
- 4 x (25 Fast, 25 Easy) on 1:15
Swim Down: 200