Borden Noon + Weights
Warm Up: 600
- 200 FS / BK mix
- 200 Fins/Snorkel: 50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch
- 200 IM Drill
Recovery: 400
- 50 Fin Side Kick
- 50 FS
- 50 Scull
- 50 BK
- 50 Snorkel 6-kick switch
- 50 FS
- (25 Fist FS, 25 FS)
- 50 FS
EN-1: 800
- 200 BK Fins on 3:15
- 200 FS Fins on 3:15
- 200 FS Pull on 3:30
- 4 x 50 FS on 1:00, swim 43 … perfect stroke
- 50 easy
Kick: 300
- 3 x 100 Fin Kick on 2:00 (2x FS, 1x BK)
- 50 easy
LAP: 100 (100 Recovery)
- 4 x (25 Fast, 25 easy) on 1:30 (2x FS, 2x BK)
Swim Down: 200