Borden Noon – Sprint / Easy session
Warm Up: 1000
LAP: 450
- 2 x (50 FS Min Stroke/Time, 50 easy)
- 3 x (25 FS Sprint, 25 easy)
- 2 x (50 BK Min Stroke/Time, 50 easy)
- 3 x (25 BK Sprint, 25 easy)
- 4 x (25 FL/BR Sprint, 25 easy)
EN-2: 200
- Wade Pool Running – 2 x 100 FS
RP: 400m
- 4 x 50 IM Sequence on 20 sec rest
- 100 recovery
- 4 x 50 BK on 20 sec rest
- 100 recovery
Swim Down: 300