Borden Noon
Warm Up: 550m
Recovery: 400
- 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS
Kick / EN-1 / EN-2: 200 / 800 / 200 / 100 Recovery
- 50 BK Kick on 1:30
- 2 x 25 BK Kick on 45
- 4 x 100 BK on 2:00
- 2 x 50 BK on 1:05, swim 45
- 50 easy
- 50 FS Kick on 1:30
- 2 x 25 FS Kick on 45
- 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
) … 2x BK, 2x FS
Swim Down: 200