Borden Noon – Long Mix – plus weights?
Warm Up: 600
EN-1: 1300
- 4 x 100 BK on 2:00
- 4 x 100 FS Pull on 1:45
- 5 x 100 FS on 1:45
- 50 Recovery
EN-2: 550
- 200 BK on 3:30, swim 3:15
- 150 FS on 2:30, swim <2:15
- 2 x 100 FS on 1:40, swim 1:25
- 100 Recovery
Kick: 400
- 8 x 50 FS Fins Kick on 1:00 4x FS, 4x BK
- 50 Recovery
LAP: 250 (200 Recovery)
- 2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK
- 6 x (25 Fast, 25 easy) on 1:15, 3x FS, 3x BK
Swim Down: 200