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