Borden Noon – easy, pre-meet session
Warm Up: 600m
EN-1: 900
- 200 BK Fins on 20-30sec rest
- 200 FS Fins on 20-30 sec rest
- 2 x 100 BK on 2:00 or 15 sec rest
- 3 x 100 FS on 1:45 or 15 sec rest (2x Pull, 1x Swim)
EN-2: 400 (100 Recovery)
- 2 x 100 FS on 1:40, swim 1:25
- 4 x 50 FS on 1:00, swim 40
- 100 Recovery
Sprinters: 1x 100, 2x 50
Kick: 400
- 2 x 100 Fin Kick
- 4 x 50 FS Fin Kick on 1:00 – 4x FS, 4x BK
- 100 Recovery
Sprinters: cut two 50’s
LAP: 150
- 3 x (25 Fast off Blocks, easy swim back)
- 3 x (25 Dive and breakout +5 strokes, easy rest of 50)
Swim Down: 200