Borden Noon
Warm Up: 600m
EN-1/Kick:
- 8 x (25 Kick, 50 Swim, 25 Kick)
Mix
EN-1/2:
- 4 x 50 BK on 1:05, desc 1-4 by 1 sec
- 4 x 50 FS on 1:05, desc 1-4 by 1 sec
LAP:
- 2 x [ 2x (25 Sprint on 30, 50 easy)]
- 50 easy
- 4 x (25 IM Sprint, 25 easy) on 1:30
Swim Down: 100m