Borden Noon
Warm Up: 500m
Kick: 400
- 2 x 50 Fin Kick on 1:00
- 2 x 50 Kick on 1:30
- 2 x 50 BR Kick on 1:15
EN-1/2: 800
- 3 x 100 BK on 2:00
- 3 x 100 FS on 1:45
- 4 x 50 Choice on 1:00
EN-1/2: 300
- 3 x 50 BK on 1:05, Desc 1-3
- 3 x 50 FS on 1:00, Desc 1-3
EN-3: 100/100 Recovery
- 4 x 25 BK on 10 sec Fast
- 50 easy
- 4 x 50 FS on 10 sec Fast
- 50 easy
LAP: 200 (200 Recovery)
- 50 BK Fast on 1:00, 2 x 50 BK recovery
2 x (25 BK Fast, 25 easy) on 1:30- 50 FS Fast on 1:00, 2 x 50 FS recovery
2 x (25 FS Fast, 25 easy) on 1:30
Swim Down: 200m