Borden Noon
Warm Up: 600m
EN-1/Kick: BK
- 2 x (25 Kick, 50 swim, 25 Kick)
- 3 x 50 Kick
- 2 x 100 Swim
EN-2: BK
- 5 x 50 Desc 1-5
LA Tol: BK
- 3 x (50 Fast, on 1:00, 2x 25 Fast on 30, 100 easy)
- 200 recov
LAP:
- 4 x (25 FS Sprint, 25 Easy on 1:30)
LA Tol Kick:
- 4 x (25 Sprint kick, 25 easy)
Power:
- 4 x Dive Breakout, easy rest of 50
Swim Down: 200