Last short Race Pace session – noon Borden
Warm Up: 700m
Recov: 200m
- 2 x ( 25 BK Kick, 25 BK)
- 25 FS Kick, 25 FS
- 25 BR Kick, 25 BR
EN-1: 150m
- 3 x 25 BK on 35 sec
- 25 FL, 25 BR, 25 FS, each on 35 sec
- 50 Easy
Race Pace: 100m
- 50 BK broken as – 25 BK on 1:00, 25 BK
- 200 easy
- 50 FS broken as – 25 FS on 1:00, 25 FS
Swim Down: 300+ Easy