Borden Noon
Warm Up: 800
EN-1: 800 (50 recov)
- 3 x 100 FS Pull Paddles on 1:45, swim 1:30
act: 1:31, 1:31, 1:29 - 200 BK on 4:00
act: 3:30 - 300 FS, swim <4:40
act: 4:37 - 50 easy
EN-2: 300 (100 recov)
- 3 x 100 FS on 140 sec, swim 1:26
act: 1:28, 1:28, 1:27
- 100 recovery
Kick: 300 (100 recov)
- 2 x 100 Kick
- 2 x 50 Kick
- 100 recovery
LAP: 250 (250 recov)
- 2 x 50 FS Fast on 1:15
act: 39, 39 - (50 Fast, 50 easy) continuous (39)
- 4 x (35 Deck Walk, 25 FS Sprint) continuous
Swim Down: 200