Borden Noon
Warm Up: 500m
Kick: 400
- 2 x 50 FS Fin Kick
- 2 x 50 BK Fin Kick
- 2 x 50 BR Kick
- 2 x 50 Kick (1x FS, 1x BK)
- 50 easy
EN-1 / Kick: 1000 /50 recov
- 3 x 100 BK on 2:00 (1:38, 1:38, 1:37)
- 6 x 50 IM seq on 1:05
- 4 x 100 FS Pull on 1:45
- 50 easy
EN-2: 250 / 50 recov
- 5 x 50 FS on 1:00, swim 40 (all 40-41)
- 50 easy
EN-3: 400 / 100 recov
- 4 x 100 FS on 1:45, swim 1:25 (1:23, 1:24, 1:24, 1:23)
- 100 easy
LAP: 300 / 300 recov
- 3 x (50 FS Fins/Paddles for min Stroke/Time, 50 easy)
(act: couldn’t get to 12/13 or under 32sec) - 6 x (25 Fast, 25 Easy) on 1:15
Swim Down: 200