Borden Noon + Weights
Warm Up: 600
EN-1: 1300
- 200 BK Fins on 20 sec
- 400 FS Fins (Sprinters: 250-300m)
- 2 x 100 BK on 2:00, swim 1:38
- 5 x 100 FS on 1:45, swim 1:29 (Sprinters: 3 x 100 FS on 15-20)
- 50 Recovery
EN-2: 500
- 200 BK on 3:30, swim 3:15
- 300 FS swim <4:30
- 100 Recovery
Sprinters: 4 x 100 FS on 2:00,
#1 1st 25 Fast, #2 2nd 25 Fast, #3 3rd 25 Fast, #4 4th 25 Fast, rest of 100’s Aerobic
Kick: 400
- 8 x 50 FS Fins Kick on 1:00 4x FS, 4x BK
- 50 Recovery
Sprinters: 4 x 50 Fin Kick on 1:00
then 2 x (25 Sprint Kick, 25 easy) on 1:30
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