Borden Noon
Warm Up: 500m
Recovery: 450m
- 2 x (25 Kick, 50 swim, 25 Kick, 50 swim)
- 3 x (25 Scull with kick, 25 swim)
EN-1 /Kick: 1000m / 200 / (200 Recovery
- 2 x 50 FS Kick
- 5 x 100 FS Pull on 1:45
- 100 BK
- 2 x 50 FS Kick
- 5 x 100 FS on 1:45 (1:27s)
- 100 BK
EN-2: 400m (200m recovery)
- 4 x 100 FS on 1:40 (1:25, 1:25, 1:25, 1:21)
- 2 x 100 BK on 2:00
Swim Down: 50m