Borden Noon
Warm Up: 600m
Kick: 500m
- 4 x 50 Fin Kick on 1:00 (2x FS, 2x BK)
- 4 x 50 Kick on 1:30 (2x FS, 2x BK)
- 2 x 50 BR Kick on 1:15
- 50 easy
EN-1: 1200
- 2 x 100 FS Pull
- 2 x 100 BK Pull
- 2 x 100 FS Fins
- 2 x 100 BK Fins
- 50 easy
- 2 x 100 FS
- 2 x 100 BK
EN-2: 400 (400 recovery)
- 4 x (50 Fast, 50 easy) 2x FS, 2x BK
LAP: 100 (100 recovery)
- 3 x (25 Sprint, walk back) run-dive
Swim Down: 200