Borden Noon
Warm Up: 600m
Aerobic Kick: 400m
- 6 x 50 BK Kick on 1:15
- 4 x 25 IM Kick on 45sec
EN-1: 500m
- 2 x 100 FS on 1:45
- 6 x 50 IM Seq on 1:05
- 50 Easy
LA Tol: 200m
- 4 x (50 FS Sprint, 100 Easy) on 3:00
LAP: 200m
- 4 x (25 BK Sprint, 25 Easy) on 1:30
- 100 RECOV
- 4 x (25 BR Sprint, 25 Easy) on 1:30
- 100 RECOV
LAP Kick: 100m
- 4 x 25 FS Sprint Kick on 1:00
Swim Down: 200m