Borden Noon
Warm Up: 800 (to 12:15)
EN-1: 1200 (to 12:38)
- 200 BK on 4:00, swim 3:35
- 200 FS on 3:30, swim 3:10
- 4 x 100 BK on 2:00, swim 1:45
- 4 x 100 FS on 1:45, swim 1:30
EN-2: 550 (to 12:50)
- 5 x 50 FS on 1:00, swim 42
- 5 x 50 BK on 1:00, swim 48
- 50 active recovery
Sprint: 200 (to 12:55)
- 2 x (middle 25 of 50 Fast, rest Cruise) on 1:15
- 2 x (25 Fast, 25 Cruise) on 1:15
Swim Down: 200
Total: 2950m