Borden Noon + Weights
Warm Up: 550
EN-1 / EN-2: 500 / 300 / 100 Recovery
- 3 x 100 BK on 2:00, swim #1, #2 1:40 and #3 1:35
(act: 1:38, 1:38, 1:30 .. perhaps a little fast) - 50 easy
- 5 x 100 FS on 1:45, swim #1, #2, #3 1:28 and #4 #5 1:25
(act: 1:28, 1:28, 1:28, 1:22, 1:18) - 50 easy
EN-3: 400
- 4 x 50 BK on 1:00, swim Best Avg <45
(act: off too fast … 40, 45, 46, 46) - 100 Recovery
- 4 x 50 FS on 1:00, swim all as fast as possible
(act: 36, 36, 36, 36.5) - 100 Recovery
Kick: 200m
- 4 x 50 Kick on 1:20, 2x FS 2x BK
- 50 easy
LAP: 100 (100 recovery)
- 4 x (25 Fast, 25 easy) FS 1x Build 1x Fast … BK 1x Build 1x Fast)
Swim Down: 200