Borden Noon
Warm Up: 500
Kick: 300
- 4 x 50 Fin Kick on 1:00
- 2 x 50 BR Kick on 1:15
- 50 easy
EN-1: 800
- 200 FS Fins
- 100 BK
- 200 FS Pull
- 100 BK
- 200 FS
- 50 easy
EN-2: 200
- 2 x 100 FS on 1:40, swim 1:25 (act: 1:23, 1:25)
- 50 easy
LAP: 200
- 2 x (50 FS for min stroke/min time, 50 easy)
- 4 x (25 Fast, 25 easy) 2x FS, 2x BK
EN-3: 200
- 200 FS Fast – act: 2:46 (1:21, 1:25… exactly the same as Wed)
Swim Down: 200