Borden Noon + Weights
Warm Up: 600
- 200 FS / BK mix
- 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)
EN-1 / EN-2: 1000 / 400 / (100 Recovery)
- 200 BK Fins on 3:30, swim 3:15 (EN-1) (next time swim 3:00, on 3:15)
- 100 BK Fins on 2:00, swim 1:30 (EN-2)
- 200 FS Fins on 3:15, swim 3:00 (EN-1)
- 100 FS Fins on 1:30, swim 1:15 (EN-2)
- 200 BK on 3:45, swim <3:30 (EN-1)
- 100 BK on 2:00, swim 1:35 (EN-2)
- 200 FS on 3:30, swim <3:10 (EN-1)
- 100 FS on 1:45, swim 1:25 (EN-2)
- 4 x 50 BK on 1:05, swim 50 (EN-1)
- 100 Recovery
Kick: 300 / (100 Recovery)
- 2 x 25 Underwater Dolphin Fins on 30
- 100 FS Fins on 2:00
- 100 BK Fins on 2:00
- 2 x 25 Underwater Dolphin Fins on 30
- 100 Recovery
LAP: 150 / (150 Recovery)
- 6 x (25 Min Stroke / Min Time, 25 easy) on 1:30
Swim Down: 200