Borden Noon
Warm Up: 400m
EN-1 / Kick: 900m / 350
- 3 x 50 FS kick
- 200 FS Pull
- 2 x 100 FS
- 3 x 50 BK Kick
- 200 BK
- 2 x 100 BK
- 50 BR Kick
- 100 FS-IM
EN-2: 500m
- 5 x 100 BK on 2:00, swim 1:30
50 easy
LAP / LAP Kick: 250m /50
- 50 BK Sprint
150 recovery - 3 x (25 BK Sprint, 25 easy)
- 25 BK Kick Sprint, 25 easy
- 50 FS Sprint
150 recovery - 3 x (25 FS Sprint, 25 easy)
- 25 FS Sprint Kick, 25 easy)
Power: 100
- 4 x Blast BK Start
- 4 x FS Dive Breakout
Swim Down: 200