Borden Noon

Warm Up:  600m

Kick:  300

  • 3 x 50 Fin Kick on 1:00
  • 3 x 50 Fin Kick on 1:00
  • 3 x 50 BR Kick on 1:15
  • 50 easy

EN-1:  1000

  • 400 FS Fins, breath 3, 2x, 3x, 1x
  • 200 BK Fins
  • 200 FS Pull (act:  3:05)
  • 200 BK
  • 50 easy

EN-2:  800

  • 5 x 100 FS on 1:45, swim 1:29
  • 3 x 100 BK on 2:00, swim 1:45
  • 50 easy

LAP:  100

  • 4 x (25 Fast, 25 easy)

Swim Down:  200

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