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