Borden Noon + Weights with 10% 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: 1300 (100 Recovery)
- 3 x 200 BK Fins GO ON 3:15, swim 3:00
- 50 easy
- 3 x 200 FS Fins GO ON 3:00, swim 2:45
- 100 FS Fins, swim 1:15
- 100 Recovery
EN-2: 500m (100 Recovery)
- 2 x 100 BK GO ON 1:55, swim 1:35
- 3 x 100 FS GO ON 1:40, swim 1:25
- 100 Recovery
Kick: 350 / (100 Recovery)
- 100 FS Fins GO ON 2:00
- 100 BK Fins GO ON 2:00
- 3 x 50 Fin Kick GO ON 1:00 (2x FS, 1x BK)
- 100 Recovery
LAP: 150 / (150 Recovery)
- 6 x 50 on 1:30
As: #1 1st 25 Fast, #2 Middle 25 Fast, #3 Last 25 Fast … repeat
Swim Down: 200