Borden Noon
Warm Up: 600m
Aerobic Kick: 400m
- 6 x 50 BK Kick on 1:15
- 4 x 25 IM Kick on 45
- 50 Easy
EN-1 / 1/2: 500m / 400
- 9 x 50 BK on 1:00
1-5 swim 48, 6-9 desc - 9 x 50 FS on 1:00
- 1-5 swim 42, 6-9 desc
- 50 Easy
EN-2: 200m
- 2 x 50 FS on 1:00, swim 35
- 100 RECOV
- 2 x 50 BK on 1:00, swim 40
- 100 RECOV
Race Pace: 100m
- 4 x (25 BK Sprint on 40) Swim 18
- 100 RECOV
LAP: 100m
- 4 x (25 FS Sprint, 25 easy) on 1:30
Lap Kick: 100
4 x (25 FS Sprint Kick on 1:00)
Swim Down: 200m