Borden Noon – IM / BK Mix
Warm Up: 500
Kick / EN-1 / EN-2: 400 / 1000 / 350 (100 Recov)
- 4 x 50 BK Fin Kick on 1:00
- 200 BK on 3:45 (act: 3:21)
- 2 x 100 BK on 2:00
- 2 x 50 BK on 1:00
- 2 x 100 FS on 1:45m swim 1:45 (act: 1:24, 1:22)
- 50 easy
- 4 x 50 FS Fin Kick on 1:00
- 4 x 100 IM on 2:00 (act: 1:36, 1:38, 1:39, 1:40)
- 4 x 50 IM seq on 1:00
- 3 x 50 FS desc 1-3 from 41 on 1:00 (act: 37, 38 38)
- 50 easy
LAP: 100 (150 Recov)
- 2 x (50 FS Fast, 50 easy)
- 2 x (25 FS Fast, 25 easy) on 1:15
Swim Down : 200