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
- 400 FS Fins with every 4th length BK
- 200 BK Fins
- 300 FS Pull
- 100 BK
- 50 easy
EN-2: 800
- 2 x 100 FS on 1:45, swim 1:29
- 4 x 50 FS on 60, swim 42
- 2 x 100 BK on 2:00, swim 1:45
- 4 x 50 BK on 1:05, swim 50
- 50 easy
LAP: 100
- 8 x (25 Fast, 25 easy)
Swim Down: 200