Borden Noon
Warm Up: 500m
Kick: 150m
- 3 x 50 FS Kick on 1:30
EN-1: 800m
- 400 FS Fins with every 4th length BK
- 3 x 100 FS Pull on 1:45, swim 1:28
- 100 BK, swim 1:45
EN-2 / Recov: 650 / 100m
- 200 FS on 3:15, swim <3:00
- 2 x 100 FS on 1:40, swim 1:25
- 5 x 50 FS on 55, swim 42
- 100 BK recovery
LAP: 150 / 150 Recov
- 50 FS Fast, 50 recovery
- 4 x (25 FS Fast, 25 recovery)
Swim Down: 200