Borden Noon + Weights
Warm Up: 500m
EN-1 / Kick Mix: 1800 / 300m
- 100 IM Kick
- 400 FS Fins with every 4th BK
- 50 Scull
- 50 FS Kick
- 5 x 100 FS on 1:45
- 50 Easy
- 100 BK Kick
- 200 BK Fins
- 50 Scull
- 50 BK Kick
- 5 x 100 BK on 1:45
- 50 Easy
EN-2:
- 4 x 50 BK on 1:05, desc 1-4
- 50 Easy
- 4 x 50 FS on 1:00, desc 1-4
Sprint
Swim Down: 200m