Borden Noon
Warm Up: 500m
EN-1/2/Kick: 800/400/200 / 100 Recovery
- 50 BK Kick, 2 x 25 BK Kick
- 200 BK
- 2 x 100 BK on 2:00, swim 1:40
- 4 x 50 BK on 1:05, desc from 49
- 5o recovery
- 50 FS Kick, 2 x 25 FS Kick
- 200 FS
- 2 x 100 FS on 1:45, swim 1:28
- 4 x 50 FS on 1:00, desc from 41
- 50 recovery
LAP / Recovery: 200 / 200 Recovery
- 6 x (25 Fast, 25 easy) on 1:30 4x FS, 4x BK
- 50 recovery
Race Pace: 100 / 100 Recovery
- 2 x 25 FS on 30, swim 15 (broken 50 FS
- 50 recovery
- 2 x 25 BK on 30, swim 16 (broken 50 BK)
- 50 recovery
Power: 50
- 4 x Dive / Breakout, 2x FS, 2x BK
Power Kick: 50
- 4 x Max BK Dolphin
Swim Down: 200