Borden Noon
Warm Up: 600m
EN-1 / EN-2: 1500 / 600
- 6 x 100 BK on 2:00, Descend from 1:42 (or 20 sec rest)
SPRINTERS 2 x 100 on 2:00 + 4 x 50 on 1:00, Descend by 1sec each - 50 easy
- 5 x 100 FS on 1:50, swim 1:30 (or 20 sec rest)
SPRINTERS: 2 x 100 on 1:50 + 4 x 50 on 1:00, swim each the same time - 50 easy
- 5 x 100 FS PULL on 1:45, swim 1:30 (or 15 sec rest)
SPRINTERS: 2 x 100 on 2:00, 3 x 50 on 1:05 steady - 50 easy
- 5 x 100 FS (EN-2) on 1:40, swim 1:25 (or 15 sec rest)
SPRINTERS: 2 x 100 on 1:45, 3 x 50 on 55 - 50 easy
Kick: 400
- 8 x 50 FS Kick on 1:20 – 4x FS, 4x BK
- 100 Recovery
Sprinters: 2 x as above and 4 x (25 Sprint Kick, 25 easy, 30 sec rest)
LAP: 200
- 2 x (50 Fast off blocks, 50 easy)
- 4 x (25 Fast off Blocks, 25 easy)
Swim Down: 200