Last short Race Pace session – noon Borden
Warm Up: 700m
Recov: 300m
- 25 FS Kick, 50 FS, 25 FS Kick, 50 FS
- 25 BK Kick, 50 BK, 25 BK Kick, 50 BK
EN-1: 150m
- 3 x (25 FS Build, 25 FS cruise)
- 50 easy
- 3 x (25 BK Build, 25 BK cruise)
- 50 Easy
Race Pace: 100m
- 3 x (25 BK Kick, 50 BK, 25 BK Kick) Strong – 1:45, 1:42, 1:40
- 200 easy
- 50 FS broken as – 25 FS on 1:00, 25 FS (13.5, 15)
Swim Down: 300+ Easy