Borden Noon
Warm Up: 800m
Recovery: 300m
- 2 x (25 Kick, 50 Swim, 25 Kick 50 Swim)
Kick: 500m
- 4 x 50 Fin Kick (2x FS, 2x BK)
- 4 x 50 Kick (2x FS, 2x BK)
- 2 x 50 BR Kick
EN-1: 400m
- 2 x 100 BK
- 2 x 100 FS
EN-2: 400m
- 4 x 50 BK
- 4 x 50 FS
LAP: 200 / 200 recovery
- 50 BK Fast, 50 easy
- 2 x (25 BK Fast, 25 easy)
- 50 FS Fast, 50 easy
- 2 x (25 FS Fast, 25 easy)
Swim Down: 200m