Borden Noon
Warm Up: 500m
Kick: 300
- 4 x 50 Fin Kick on 1:00
- 2 x 50 BR Kick on 1:15
- 50 easy
EN-1: 1000
- 300 FS Fins on 5:00
- 100 BK on 2:00
- 300 FS Pull on 5:00
- 100 BK on 2:00
- 200 FS swim
- 50 easy
EN-2: 800
- 3 x 100 FS on 1:45, swim 1:29 (act: all 1:31)
- 3 x 100 BK on 2:00, swim 1:45
- 4 x 50 IM Seq on 1:05
- 50 easy
LAP: 100
- 4 x (25 Fast, 25 easy)
Swim Down: 200