Borden Noon – speed
Warm Up: 500m
EN-1 / Kick: 400 / 200m
- 2 x 50 BK Fin Kick on 1:15
- 2 x 100 BK Fins on 2:00, swim 1:38
- 2 x 50 FS Fin Kick on 1:15
- 2 x 100 FS on 1:45, swim 1:28
EN-1/2: 200 / 200m
- 4 x 50 BK on 1:05, desc 1-4 from 48-43
- 4 x 50 FS on 1:00, desc 1-5 from 42-37
- 50 easy
LA Tol: 350 (recovery 800)
- 2 x (50 BK Sprint on 1:00, 2 x 50 BK Stroke on 1:05) on 3:45
- 50 BK Sprint on 1:00, 25 BK Sprint on 45, 2 x (50 BK Stroke on 1:05)
(act: 36, 37, 38 for sprint BK) - 75 recovery
- 2 x (50 FS Sprint on 1:00, 2 x 50 FS Stroke on 1:00) on 3:30
- 50 FS Sprint on 1:00, 25 FS Sprint on 45, 2 x (50 FS Stroke on 1:00)
(act: 33, 34, 33 for sprint FS) - 75 recovery
Power Kick: 50m
- 4 x 12.5m blast off wall for max underwater BK
Swim Down: 100m