Borden Noon
Warm Up: 650m
Kick / EN-1 / EN-2: 500 / 800 / 400 / 100 Recovery
- 200 FS Fin Kick
- 3 x 50 FS Fin Kick on 1:00
- 4 x 100 BK on 2:00
- 4 x 50 BK on 1:05, desc 1-4 (act: 49-45)
- 50 easy
- 100 BK Fin Kick
- 3 x 50 BK Fin Kick on 1:00
- 4 x 100 FS Pull on 1:45 (act: all 1:25)
- 4x 50 FS on 1:00, desc 1-4 (act: 43-39)
- 50 easy
LAP: 300 / 300 Recovery
- 2 x [
– 2 x (25 easy, 25 Fast),
– 2 x (12.5 easy, 25 Fast, 12.5 easy),
– 2 x (25 Fast, 25 easy)
]
… 1x BK, 1x FS
Swim Down: 200