Borden Noon
Warm Up: 600
EN-1: 900
- 2 x 200 BK on 4:00, swim 3:25
- 2 x 200 FS Pull on 3:30, swim 3:05
- 100 FS Pull swim 1:29
- 50 Recovery
EN-2: 550
- 8 x 25 BK on 30, swim 22
- 50 easy
- 14 x 25 FS on 30, swim 20
- 100 Recovery
Kick: 350
- 7 x 50 FS Fins Kick on 1:00 4x FS, 3x BK
- 50 Recovery
LAP: 150 (150 Recovery)
- 3 x (25 Fins Fast, 25 easy)
- 3 x (25 Dive Fast, 25 easy)
Wall work
Swim Down: 200