Borden Noon – Aerobic
Warm Up: 500m
Recovery / Kick
- 25 Kick – 50 Swim – 25 Kick – 50 Swim FS
- 100 FS Kick
- 50 Scull
- 25 Kick – 50 Swim – 25 Kick – 50 Swim BK
- 100 BK Kick
- 50 Scull
EN-1: 1200
- 200 BK Fins
- 2 x 100 BK Pull
- 4 x 50 BK
- 200 FS Fins
- 2 x 100 FS Pull
- 4 x 50 FS
- 50 easy
LAP: 100m
- 4 x (25 Sprint, 25 easy) on 1:30
Swim Down: 200m