Borden
Target: EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 – FS focus
Warm Up: 600m
EN-1 Kick: 800m
- 3 x 50 FS Pull on 55sec
- 3 x 50 FS on 1:00
- 2 x 50 FS Kick on 1:15
- 3 x 50 SP Pull on 1:05
- 3 x 50 SP on 1:00
- 2 x 50 SP Kick on 1:10
LAP: 250 (250 Rec0v)
- 6 x (25 SP Sprint, 25 Easy) on 2:00
Include Flip turn + pushoff (no breakout)
Power: 50 (recov 150)
- 4 x (Dive Start Power w Breakout, easy rest of 50)
LA Tol: 150m (recov 250)
- 2 x (75m FS Max, 125 Easy) on 5:30
Swim Down: 100m