Noon Borden – R knee bad
Warm Up: 700
EN-1 (1000m) + Kick (300m): 1300m (200 Recov)
- 100 FS Kick
- 50 Easy
- 200 FS Pull on 20+
- 200 FS Fins on 20+
- 200 BK
- 50 Easy
- 4 x 50 FS Kick on 1:30
- 50 Easy
- 5 x 100 FS on 1:45 (2x Pull, 3x Full) (1:25-1:27)
- 50 Easy
EN-1/2: 150m (50 Recov)
- 3 x 50 FS on 1:00 (act 40, 38, 36)
- 50 Easy
LAP: 100m (100 Recov)
- 4 x (25 IM Sprint, 25 Easy) on 1:30 (FL-BK-FS-FS)
Swim Down: 200