Borden Noon – an A.K. Session
6 × 100 alternating swim/kick @ 30s rest
6 × 25 fists closed drill @ 10 rest
6 × 50 25 head touch drill/25 swim @ 20 rest
6 × 75 RAP/LAP/Glide by 25m @ 20 rest
6 × 100 50 DPS/50 swim @ 30 rest
Optional:
6 x 200 swim or pull @ 3:45/4:00
*Long and smooth, focus on the technique of all the drill you just did
200 cool down
TOTAL: 2200m-3500m