Borden Noon
Warm Up: 600m
- 200 FS
- 200 BK
- 50 FS
- 50 BK
- 100 IM
EN-1: 1300
- 400 FS Find, every 4th length Bk, on 15sec
- 200 BK Fins, on 15 sec
- 2 x 50 FS Fin Kick on 15 sec each
- 50 easy
- 200 FS Pull on 3:30
- 200 BK on 15 sec
- 2 x 50 BK Kick on 15 sec
- 50 easy
EN-2: 650
- 2 x 100 BK on 2:00, swim 1:40
- 2 x 100 FS Pull on 1:45, swim 1:25
- 2 x 100 FS on 1:45, swim 1:25
- 50 easy
LAP: 200
- 4 x 50 Fast on 1:15
Swim Down: 150m
Total: 2900m