Borden noon
Warm Up: 500m
EN-1 /Kick: 1200m / 300 / (300 Recovery)
- 3 x 50 FS Kick
- 25 Scull with kick, 25 FS
- 6 x 100 FS Pull on 1:45
- 100 BK
- 3 x 50 FS Kick
- 25 Scull with Kick, 25 FS
- 6 x 100 FS on 1:45 (1:27s)
- 100 BK
EN-2: 500m (200m recovery)
- 5 x 100 FS on 1:40, swim 1:25
- 2 x 100 BK on 2:00
LAP: 75m, 75 recovery
- 3 x (25 Sprint, 25 easy)
Swim Down: 200m