Borden Noon
Warm Up: 500m
Recovery: 450m
- 2 x (25 Kick, 50 swim, 25 Kick, 50 swim)
- 3 x (25 Scull with kick, 25 swim)
EN-1 /-2 / Kick: 400m/400m/300m / (300 Recovery)
- 3 x 50 FS Kick
- 4 x 100 FS Pull on 1:45
- 100 BK
- 3 x 50 BK Kick
- 4 x 100 FS on 1:40, act: 1:27, 1:25, 1:23, 1:22
- 2 x 100 BK
EN-2: 400m (200m recovery)
- 2 x 100 FS Fins Paddle DPS act: 1:15 14,15,16,16 and 1:10 14,15,16,16
50 BK easy after each
Swim Down: 50m