Borden Noon
Warm Up: 600m
EN-1/2/Kick:
- BK
- 4 x (25 Kick, 50 Swim, 25 Kick) on 2:15
- 2 x 100 BK
- 4 x 50 BK desc 1-4 (48, 47, 45, 43)
- FS
- 4 x (25 Kick, 50 Swim, 25 Kick) on 2:15
- 2 x 100 FS
- 4 x 50 FS desc 1-4 (41, 39, 38, 36)
LAP:
- 4 x [ 2x (25 Sprint on 30, 50 easy)]
2x BK, 2x FS
(stuck at 18/19 for BK and 15.5-16 for FS)
Power:
- 2 x 12.5m blast start, rest of 25 easy
- 2 x 12.5m blast finish
Swim Down: 200m