Borden Noon Warm Up: 500m EN-1: 300m
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) 1x BK, 1x FS
EN-1/Kick: 1000m / 300m
- 3 x 50 BK Kick on 1:30
- 5 x 100 BK on 2:00
- 3 x 50 FS Kick on 1:30
- 5 x 100 FS on 1:50
EN-2: 400m
- 4 x 50 BK on 1:05, desc 1-4
- 50 easy
- 4 x 50 FS on 1:00, desc 1-4
LAP: 100m
- 4 x (25 Fast, 25 easy) on 1:15, 2x BK, 2x FS
- 2x starts – 1x FL 1x BR
Swim Down: 200m