Borden Noon
Warm Up: 500
Fin Kick: 500
- 3 x 50 FL Kick
- 4 x 50 FS Kick
- 3 x 50 BK Kick
EN-1: 1000
- 4 x 50 BK on 1:10, swim 52
- 2 x 100 BK on 2:10, swim 1:50
- 4 x 50 FS on 1:00, swim 44
- 4 x 100 FS on 1:50, swim 1:32
EN-3: 800 (600 Recov)
4 x [
- 200 FS Fast on 3:15, swim <3:00
- 150 FS/BK mix recovery on 3:15 ]
LAP: 200 (200 Recov)
- 2 x 50 FS Fast, 50 easy on 2:00
- 4 x 25 FS Fast, 25 easy on 1:30
Swim Down: 200
Total: 4000