Borden Noon
Warm Up: 550m
Recovery / Drills: 300 / 400
- 25 Kick 50 Swim FS, 25 Kick, 50 Swim fS
- 4 x (25 scull, 25 FS)
- 25 Kick, 50 Swim BK, 25 Kick, 50 Swim BK
- 4 x (25 1-arm FS, 25 FS) with fins
EN-1 / Kick: 1500
- 200 FS Fins
- 2 x 50 BK Fins
- 200 FS Pull
- 2 x 50 BK Pull
- 200 FS
- 2 x 50 BK
- 50 easy
- 3 x 100 BK on 2:00
- 2 x 100 FS on 1:45
- 50 easy
LAP: 100 / 100 Recovery
- 4 x (25 FS min Stroke / min time, 25 easy) #1 Long & smooth, #2 Faster, #3 all speed, #4 less strokes but as fast
Swim Down: 200