Borden Noon
Warm Up: 550
EN-1 / EN-2: 900 / 300 (200 Recovery)
- 200 BK on 4:00, swim <3:30
- 2 x 100 BK on 2:00, swim 1:40
- 4 x 50 BK on 1:00, descend from 48 sec to 45
- 100 recovery
- 200 FS on 3:30, swim <3:10
- 2 x 100 FS Pull on 1:45, swim 1:28
- 4 x 50 FS on 1:00, descend from 42 sec to 39
- 100 recovery
Kick: 300
- 2 x 100 Fin Kick on 2:00
- 2 x 50 Fin Kick on 1:00
- 50 easy
LAP: 150 (150 recovery)
- 6 x (25 fast, 25 easy) on 1:30
as 1x Build, 2x Fast … twice through
Swim Down: 200