Borden Noon + weights
Warm Up: 600
Recovery Drills: 400
- 5 x 25 FS Fist Drill Progression, 25 FS
- 3 x (25 Scull, 25 FS)
- 50 FS Fins Stretch
- 50 FS 6-kick switch
EN-1: 1000
- 2 x 50 FS Pull on 1:00 or 15 sec rest
- 100 FS Pull on 1:45 or 15 sec
- 200 FS Pull
- 50 easy
- 2 x 100 BK on 2:00
- 4 x 100 FS on 1:45 or 15 sec
Kick: 300
- 6 x 50 Fin Kick on 1:00
LAP: 200 / 200 Recovery
- 8 x (Dive 25 Fast, 25 easy)
Turns / Drives
Swim Down: 200