Borden Noon
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)
- 5 x 100 BK on 2:00, swim 1:38
- 5 x 100 FS on 1:45, swim 1:28
- 50 easy
EN-2: 400
- 200 BK, swim <3:15
- 100 Recovery
- 200 FS, swim <2:55
- 100 Recovery
Kick: 300 / (100 Recovery)
- 2 x 25 Underwater Dolphin Fins on 30
- 2 x 50 FS Fins on 1:00
- 2 x 50 BK Fins on 1:00
- 50 Side-Kick Fins
- 50 Recovery
LAP: 150 / (150 Recovery)
- 6 x (25 Min Stroke / Min Time, 25 easy) on 1:30
Swim Down: 200