Borden noon
Warm Up: 500m
EN-1 /Kick: 1000m / 200 / (150 Recovery)
- 2 x 50 FS Kick
- 25 Scull with kick, 25 FS
- 5 x 100 BK on 2:00
- 2 x 50 BK Kick
- 25 Scull with Kick, 25 FS
- 5 x 100 FS on 1:45
- 50 easy
EN-2: 600m
- 4 x 50 as (25 IM, 25 FS) on 1:10
- 4 x 50 BK on 1:05
- 4 x 50 FS on 1:00, desc 1-4
Swim Down: 200m