Borden Noon
Warm Up: 500m
EN-1 / Kick: 1400 / 500m
- 2 x 100 Fin Kick on 2:15
- 4 x 50 Fin Kick on 1:00
- 5 x 100 FS Pull on 1:45, swim 1:28
- 4 x 100 BK on 2:00, swim 1:45
- 5 x 100 FS on 1:45, swim 1:28
EN-2: 500m
- 5 x 100 FS on 1:40, swim 1:25-1:26
- 100 recovery
EN-3: 300m
- 2 x 100 FS on 1:45, swim 1:20 or under
- 2 x 50 FS on 1:00, swim 38 or under
- 200 recovery
LAP: 400 / 400
- 4 x (50 Fast, 50 easy) 2:15
- 8 x (25 Fast, 25 easy) on 1:30
Swim Down: 200m