Borden Noon
Warm Up: 500m
Kick Drills: 300
- 2 x 50 Fin Kick (1x FS 1x BK)
- 2 x 50 Fin Kick – Left Side down, Right side Back
- 2 x 50 Fin Kick – 6-Kick Stroke Down, swim back
EN-1: 1500
- 4 x 50 FS Fins Paddles
- 2 x 100 FS Fins Paddles
- 200 FS Fins Paddles
- 100 BK Fins
- 50 Scull
- 4 x 50 FS Pull Paddles
- 2 x 100 FS Pull Paddles
- 200 FS Pull Paddles
- 100 BK
- 50 Scull
EN-2: 400
- 2 x 100 FS on 1:45 act: 1:24, 1:25
- 200 FS act: 2:51
SWOLF testing
Swim Down: 200