Pacing – Borden Noon
Warm Up: 700m
EN-1/Kick: 400
- 25 BK Kick, 50 BK, 25 Kick, 50 BK
- 25 FS Kick, 50 FS, 25 FS Kick, 50 FS
- 100 FS Pull
- 100 BK Pull
EN-1/2: 300
- 3 x 50 FS on 1:00, desc
- 3 x 50 BK on 1:05, desc
- 50 Easy
LAP: 150
- 3 x (25 BK Sprint, 75 BK Easy) act 16-17
- 200 Easy
- 3 x (25 FS Sprint, 75 FS Easy) act 14-15
Swim Down: 200m