Borden Noon – an A.K. Session
5 x 100 warm-up (1 swim/1 kick/1 pull/2 choice) @ 30s rest
200 Drill/swim by 25
4 x 200 pull with paddles breathing every 5 @ 3:45/4:00/4:20
2 rounds:
- 6 x 50 free best average @ 1:10/1:20 AIM for 35 sec
- 3 x 100 free descend 1-2 (to 400 pace) @ 1:35/1:50/2:00
AIM for 1:27, 1:25, 1:222nd round, last 100 was 1:20
4 x 75 cool down as 25 kick/50 swim easy
TOTAL: 3000m