Borden Noon + weights
Warm Up: 550m
Recovery: 400m
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull) 1x FS, 1x BK
EN-1 / Kick: 1500 / 350
- 400 FS Fins with every 4th length BK
- 2 x 25 BK on 35 sec
- 2 x 50 BK on 1:10
- 2 x 100 BK on 2:00
- 200 BK
- 4 x 50 Fin Kick on 1:00
- 2 x 25 FS Pull on 30 sec
- 2 x 50 FS Pull on 1:00
- 2 x 100 FS Pull on 1:45
- 200 FS Pull
- 4 x 50 Kick on 1:30
LAP: 50
- 2 x (25 FS min time / min stroke, 25 easy)
Swim Down: 200