Borden Noon + Weights

Warm Up:  550m

Kick:  750

  • 3 x (100 Kick, 3x 50 Kick) 1x FS Fins, 1x BK fins, 1x BR
  • 50 easy

EN-1 / EN-2:  800 / 200 / 100 Recovery

  • 4 x 100 BK on 2:00
  • 2 x 50 BK on 1:05, swim 45
  • 50 easy
  • 4 x 100 FS Pull on 1:45
  • 2 x 50 FS on 1:00, swim 40
  • 50 easy

LAP:  300 / 300 Recovery

  • 4 x (25 Fast, 25 easy, 12.5 easy, 25 Fast, 12.5 easy, 25 easy, 25 Fast)

Power:  50

  • 4 x Block Start / Breakout

Swim Down:  200

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