Borden Noon
Warm Up: 500m
Kick / EN-1 / Recovery: 300 / 1000 / 350
- 2 x 50 Fin Kick
- 50 Scull
- 3 x 100 FS Fins / Paddles on 20 sec
- 200 FS Fins / Paddles
- 100 BK Recovery
- 2 x 50 Kick
- 50 Scull
- 3 x 100 FS Pull / Paddles on 20 sec
- 200 FS Pull / Paddles
- 100 BK Recovery
- 2 x 50 Fin
- 50 Scull
EN-2: 400
- 4 x 100 FS on 1:45 (act: 1:24, 1:25, 1:24, 1:24)
Swim Down: 200