Borden Noon – easy
Warm Up: 500m
EN-1 / Kick: 1400 / 200
- 50 FS Kick
- 200 FS Pull
- 50 FS Kick
- 3 x 100 FS, 2x Pull
- 3 x 50 IM seq
- 50 Scull
- 50 BK Kick
- 200 BK
- 50 BK Kick
- 3 x 100 BK
- 3 x 50 IM seq
- 50 Scull
LAP: 300m / 300 recovery
- 6 x 25 FS time/stroke, easy back (~16sec/17 Stroke)
- 50 FS for time/stroke, 50 easy
- 4 x 25 BK time/stroke (~21sec/15 Stroke)
Swim Down: 200