Borden Noon
Warm Up: 500m
EN-1 / Kick: 800 / 500
- 100 BK Kick
- 2 x 50 BK Kick
- 2 x 25 BK Kick
- 4 x 100 BK on 2:00
- 100 FS Kick
- 2 x 50 FS Kick
- 2 x 25 FS Kick
- 4 x 100 FS on 1:45 (2x Pull)
EN-2: 400m
- 8 x 50, swum as (25 IM seq, 25 FS)
LAP: 75 (75 cruise)
- 3 x (25 Fast, 25 cruise) on 1:15
Count strokes
Swim Down: 50m