Borden Noon Aerobic
Warm Up: 500m
Recovery: 400m
- 2 x (25 Kick, 50 Swim 25 Kick 50 Swim, 50 Scull)
EN-1 / Kick: 1150 / 200
- 2 x 50 Kick on 1:30
- 2 x 25 FS on 10 sec
- 2 x 50 FS on 1:00
- 100 FS Pull on 1:45
- 200 FS
- 2 x 100 BK on 2:00
- 2 x 50 Kick on 1:30
- 100 FS
- 200 FS Pull
- 300 FS (act: 4:27)
- 100 BK on 2:00
EN-2: 300m
- 3 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 32 s (Act: 13/14 32s, 12/13 31s, 12/13 30s)
Swim Down: 200