Borden Noon
Warm Up: 550
EN-1: 700
- 2 x 25 BK on 30, swim 22
- 50 BK on 1:00, swim 48
- 100 BK on 2:00 swim 1:40
- 150 BK, swim 2:30
- 50 easy
- 2 x 25 FS on 30, swim 19
- 50 FS on 1:00, swim 43
- 100 FS on 2:00 swim 1:30
- 150 FS, swim 2:15
- 50 easy
EN-2: 450
- 5 x 50 FS on 1:00, swim 41
- 50 easy
- 4 x 50 BK on 1:05, swim 45
- 50 easy
LAP: 200 (200 Recovery)
- 2 x (50 FS Fast, 50 recovery) 1x FS swim 35, 1x BK swim 41
- 4 x (25 min Stroke/Time, 25 easy)
Swim Down: 200