Borden Noon
Warm Up: 800m
Aerobic Kick: 350m
- 100 BK Kick
- 4 x 50 BK Kick on 1:20
- 50 Easy
EN-1: 800m
- 2 x 200 BK on 3:45
- 4 x 100 BK on 1:55
- 50 Easy
EN-2: 350m
- 4 x 50 BK on 1:00, desc 1-4 from 45sec
- 3 x 50 IM on 1:05, push first 25, easy second
FL, BR, FS - 100 RECOV
LAP: 100m
- 4 x (25 BK Sprint with turn, 25 Easy) on 1:30
- 100 RECOV
Power Kick: 50m
- 4 x 12.5m Dolphin Blast, easy rest of 25
Swim Down: 200m