Borden Noon – Speed BK
Warm Up: 550m
Kick / EN-1 / EN-2: 400 / 400 / 200
- 4 x 50 FS Fin Kick on 1:00
- 2 x 100 FS on 1:45, swim 1:26
- 2 x 50 FS on 1:00, swim 40
- 50 easy2
- 4 x 50 BK Fin Kick on 1:00
- 2 x 100 BK on 2:00, swim 1:37
- 2 x 50 BK on 1:00, swim 45
- 50 easy
- 2 x 50 BR Kick on 1:15
- 50 easy
LAP BK: 100
- 4 x (50 BK as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
- 50 easy
LA Tol BK: 250
- 100 BK Fast, 2 x 50 easy
- 75 BK Fast, easy back, 2 x 50 easy
- 50 BK Fast, 2 x 50 easy
- 25 BK Fast, easy back, 2 x 50 easy
LAP FS: 100
- 4 x (50 FS as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
- 50 easy
LAP Kick: 50
- 2 x (25 FS Fast kick, 25 easy)
Swim Down: 200