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
LAP:  100m
  • 4 x (25 Fast, 25 easy) (IM if possible)

Swim Down:  200

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