Borden Noon
Warm Up: 500
EN-1: 1000 (50 recov)
- 3 x 100 FS Pull Paddles on 1:45, swim 1:30
- 100 BK on 2:00
- 200 FS Pull on 3:30, swim 3:05
- 100 BK on 2:00
- 300 FS, swim <4:40
- 50 easy
EN-2: 450 (100 recov) with HRM
- 9 x 50 FS on 55 sec, swim 42 @ 64 SPM
- 100 recovery
Kick: 400 (100 recov)
- 2 x 100 Kick
- 4 x 50 Kick
- 100 recovery
LAP: 350 (250 recov)
- 3 x 50 FS Fast on 1:30
- 2 x (50 Fast, 25 easy) continuous
- 4 x (25 Fast, 25 easy) on 1:30, 17 Strokes, 17 sec
Swim Down: 200