Borden Noon – Mix
Warm Up: 500m
Kick: 300
- 6 x 50 Fin Kick on 1:00
- 50 easy
EN-1: 400
- 4 x 50 BK on 1:05, swim 52
- 4 x 50 FS on 55, swim 43
LAP: 50m
- 2 x (25 BK Fast, 25 easy) on 1:30
LaTol: 100m
- 100 BK for Time, 3 x 50 easy on 1:15
act: 1:21
LAP: 100m
- 4 x (25 Fast, 25 easy) on 1:30 (FS or mix IM)
LAP Kick: 50
- 2 x (25 Sprint Kick, 25 easy)
Power: 100
- 4 x Dive/Breakout BK
- 4 x Dive/Breakout FS
Power Kick: 25
- 2 x 12.5m max dolphin
Swim Down: 200m