Borden Noon – mix + Weights
Warm Up: 800
EN-1: 1000 (50 recov) — full set on pace time … no additional rest —
- 200 FS Pull on 3:30, swim <3:05
- 2 x 100 FS Pull on 1:45, swim 1:29
- 100 BK on 2:00, swim 1:45
- 200 FS on 3:30, swim <3:05
- 2 x 100 FS on 1:45, swim 1:29
- 100 BK swim 1:45
- 100 easy
EN-2: 400 (100 recov)
- 4 x 100 on 1:40, swim 1:26
#1 – 1:25.3
#2 – 1:25.6
#3 – 1:24.8
#4 – 1:22.5
- 100 recovery
Kick: 400 (100 recov)
- 3 x 100 FS Fins Kick
- 2 x 50 BK Fins Kick
- 100 recovery
LAP: 350 (200 recov)
- 2 x 50 Fast on 1:15
- 2 x (50 Fast, 25 easy) continuous
- 6 x (35m deck walk, 25m FS Sprint with sighting) continuous
Swim Down: 200