Borden Noon
Warm Up: 550m
EN-1/EN-2/Kick: 600 / 300 / 400 (100 Recov)
- 4 x 50 BK Fin Kick on 1:00
- 200 BK Fins
- 100 BK on 2:00
- 3 x 50 BK on 1:05, desc 1-3 act: 51 49 47
- 50 easy
- 4 x 50 FS Fins Kick on 1:00
- 200 FS Fins
- 100 FS on 1:45
- 3 x 50 FS on 1:00, desc 1-3 act: 43 41 40
- 50 easy
LAP: 200 (200 Recov)
- 2 x (50 BK Fast on 1:00, 50 easy on 1:15) act: 43 43
- 50 easy
- 3 x (50 FS Fast on 1:00, 50 easy on 1:15) act: 38 35
- 50 easy
LA Tol: 100 (200 Recov)
- 2 x 25 BK Fast on 35 act: 19 21
- 100 easy
- 2 x 25 FS Fast on 30 act: 16 18
- 100 easy
Power: 50
4 x Dive/Breakout
Swim Down: 200