Borden Noon
Warm Up: 500m
EN-1/Kick: 700m / 300m
- 2 x 50 FS Kick on 1:30
- 400 FS Fins 3, 2×2, 3×3, 1x (act: 6:02)
- 2 x 50 BK Kick on 1:30
- 300 FS Pull (act: 4:38)
- 2 x 50 BR Kick
- 50 easy
EN-2: 400m
- 2 x 200 FS on 3:30, swim 3:00 (act: 3:08, 3:07)
- 50 easy
LAP: 150m
- 3 x (50 FS Fast min time/stroke, 50 easy) (one @ 16,17 36)
EN-3: 400m
- 200 FS for time – act: 2:48
- 100 easy
- 4 x 50 FS Fast on 55sec, swim <40 (act; 38 41, 41, 41)
- 100 easy
4 x (25 Fast, 25 easy) (IM if possible)
Swim Down: 200