Down Week
Borden Noon – Aerobic
Warm Up: 900m
- 200 BK
- 200 IM Drills
- 200 Pull
- 2 x 50 FS Kick
- 50 Scull
- 2 x 50 BK Kick
- 50 Scull
- 50 easy
EN-1: 1200
- 3 x 200 FS on 3:30, Pull, Swim, Pull
- 3 x 200 BK on 3:45, Swim, Pull, Swim (final BK 200 was 3:16)
- 50 easy
LAP: 100m
- 4 x (25 Sprint, 25 easy) on 1:30
Swim Down: 400m