Borden Noon session
Warm Up: 500m
EN-1: 900m
- 200 FS Fins on 3:15
- 100 BK Fins on 1:45
- 300 FS Fins on 4:45
- 100 BK Fins on 1:45
- 200 FS Fins on 3:15
- 100 BK Fins on 1:45
- 50 Easy
Kick: 250m
- 5 x 50m Kick on 1:30
FS, BK, FS, BK, FS
EN-2: 400m
- 4 x 100 FS on 1:40, swim <1:27
- 50 Easy
LAP: 250 (500 Recov)
- 5 x (50 FS Sprint, 50 Medium, 50 Easy) on 3:30
Power: 50
- 4 x mid-pool blast start FS, easy back
Swim Down: 200m