Borden Noon – recovery
Warm Up: 550m
Kick / EN-1: 400 / 800 / 100 recovery
- 100 BK Fins Kick on 2:00
- 2 x 50 BK Fins Kick on 1:00
- 4 x 100 BK on 2:00, 1st, 2nd, 3rd, 4th length fast cycle
- 50 easy
- 100 FS Fins Kick on 200
- 2 x 50 FS Fins Kick on 1:00
- 4 x 100 FS on 1:45, 1st, 2nd, 3rd, 4th length fast cycle
- 50 easy
EN-2: 300 / 100 recovery
- 3 x 50 BK on 1:05, desc 1-3 from 50
- 50 easy
- 3 x 50 FS on 1:00, desc 1-3 from 43
- 50 easy
USRP for 100’s:
- 25 BK on 45sec, swim 20 sec – 1st failure sit out one, 2nd failure stop
- 100 easy
- 25 FS on 45 sec, swim 16 sec – ” “
Swim Down: 200