Borden – Noon + weights
Warm Up: 700m
Aerobic Kick: 300m
- 2 x 50 FS Kick
- 2 x 50 BR Kick
- 2 x 50 FL Kick
EN-1: 600m
- 3 x 50 FL
- 3 x 50 BK
- 3 x 50 BR
- 3 x 50 FS
EN-2: 300m
- 3 x 100 IM on 2:00
LAP: 150m
- 2 x [3 x (25 IM Sprint, 25 Easy) on 1:30)]
LAP Kick: 60m
- 3 x 20m BK Kick Sprint, easy back
Power: 50m
- 4 x Dive Breakout, IM seq
Swim Down: 200m