Borden Noon

Warm Up:  500m

Kick:  300

  • 3 x 50 FS Fin Kick on 1:00
  • 3 x 50 BK Fin Kick on 1:00
  • 3 x 50 BR Kick on (2x 1:15, 1x 1:20)
  • 50 easy

EN-1:  1000

  • 300 FS Pull on 5:00  (act:  4:40)
  • 100 BK on 2:00 (act:  1:50)
  • 300 FS  on 5:00 (act:  4:50)
  • 100 BK on 2:00
  • 2 x 100 IM swim
  • 50 easy

EN-2:  800

  • 5 x 100 FS on 1:45, swim 1:29  (act:  1:28, 1:34, 1:35, 1:34, 1:34 … AWFUL)
  • 50 easy
  • 3 x 100 BK on 2:00, swim 1:45  (act:  1:40, 1:43, 1:43)
  • 50 easy

LAP:  100

  • 4 x (25 Fast, 25 easy) 2x FS, 2x BK

Swim Down:  200

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