Borden Noon + weights
Warm Up: 400m
EN-1 Kick/Swim: 600
- 4 x (25 FS Kick, 50 FS on 5 sec rest per segment)
- 4 x (25 BK Kick, 50 BK on 5 sec)
Quality: 500
- 10 x 25 FS on 45 sec (1x Perfect 1x Fast & Perfect)
- 10 x 25 BK on 50 sec (1x Perfect 1x Fast & Perfect)
LA Tol: 200 (400 recov)
- 4 x (50 BK Sprint, 100 Easy on 3:30)
Act 35, 37, 38, 39
Swim Down: 200m