Borden Noon – BK Speed
Warm Up: 500m
Kick: 200
- 100 Kick
- 2 x 50 Kick
EN-1/EN-2: 200/100
- 2 x 100 BK on 2:00, swim 1:45
- 2 x 50 BK on 1:00, swim 47
EN-3: 350
- 3 x 50 FS Fast on 50, swim 40
- 50 easy
- 4 x 50 BK Fast on 1:00, swim 45
- 50 easy
La Tol BK: 350
- 2 x (75 BK Fast on 1:15, 2 x 50 BK easy on 1:15)
- 4 x (50 BK Fast on 1:00, 2 x 50 BK Easy on 1:15)
LAP: 200
- 4 x (25 FS Fast, 25 easy) on 1:30
- 4 x (25 BK Fast, 25 easy) on 1:30
LAP Kick: 50
- 2 x (25 Kick fast, 25 easy) on 1:30
Power: 50
- 4 x 25 Dive/Breakout
Swim Down: 200