Borden Noon + Weights with 5% bump in volume from last week
Warm Up: 600
- 200 FS / BK mix
- 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)
EN-1: 1200 (100 Recovery)
- 200 BK Fins on 3:15, swim 3:00
- 100 BK Fins on 1:45, swim 1:30
- 200 FS Fins on 3:00, swim 2:45
- 100 FS Fins, swim 1:15
– ditch fins - 200 BK on 3:45, swim <3:30
- 100 BK on 2:00, swim 1:38
- 200 FS on 3:30, swim <3:10
- 100 FS, swim 1:28
- 100 Recovery
EN-2: 400m (100 Recovery)
- 2 x 50 BK on 1:05, swim 47
- 100 BK, swim 1:35
- 50 Recovery
- 2 x 50 FS on 1:00, swim 42
- 100 FS, swim 1:25
- 50 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