Borden Noon
Warm Up: 500m
EN-1 / Aerobic Kick: 300/200m
- 100 BK Kick on 2:30
- 3 x 100 BK on 2:00
- 100 BK Kick on 2:30
LAP: 100m
- 4 x (25 BK Build, 25 BK easy) on 1:15
LA Tol: 300m
- 4 x (50 BK Sprint, 100 Easy) on 3:30
– actual 36, 36, 39, 41 - 4 x 50 FS on 1:00 easy
- 4 x (25 BK Sprint on 45)
– actual 17, 18, 20, 21 - 100 RECOV
LA Tol Kick: 75m
- 2 x (25m BK Kick Sprint, 50 BK, 25 BK Kick Sprint)
Swim Down: 200m