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