Borden Noon – Long Mix – plus weights
Warm Up: 600
EN-1: 1300
- 200 BK Fins on 20 sec
- 200 FS Fins
- 4 x 100 BK on 2:00, swim 1:38
- 5 x 500 FS on 1:45, swim 1:29
- 50 Recovery
EN-2: 500
- 200 BK on 3:30, swim 3:15
- 200 FS on 3:15, swim <3:00
- 100 FS, swim 1:25
- 100 Recovery
Kick: 400
- 8 x 50 FS Fins Kick on 1:00 4x FS, 4x BK
- 50 Recovery
LAP: 200 (200 Recovery)
- 2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK
- 4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK
Swim Down: 200