Borden Noon – IM / BK Mix
Warm Up: 550
Kick / EN-1 / EN-2: 400 / 1000 / 400 (100 Recov)
- 100 BK Fins Kick on 1:45
- 2 x 50 BK Fin Kick on 1:00
- 200 BK on 3:45 (act: 3:18)
- 2 x 100 BK on 2:00 (act: 1:38, 1:38)
- 2 x 50 BK on 1:00 (act: 45, 46)
- 2 x 100 FS on 1:45m, swim 1:25 (act: 1:24, 1:23)
- 50 easy
- 100 FS Fins Kick on 1:45
- 2 x 50 FS Fin Kick on 1:00
- 4 x 100 IM on 2:00 (act: 1:38, 1:39, 1:39, 1:40)
- 4 x 50 IM seq on 1:00
- 2 x 50 FS on 1:00, swim 39 (act: 39, 38)
- 100 FS, swim <1:25 (act: 1:18)
- 50 easy
LAP: 100 (150 Recov)
- 2 x (25 FS Fast, 25 easy) on 1:15
Swim Down : 200