Borden
Warm Up: 600m
EN-1: 300m
- 2 x (3 x 50 IM seq on 1:05)
- 50 Easy
Aerobic Kick: 300m
- 2 x 50 FS Kick on 15 sec (1:30)
- 2 x 50 BK Kick on 15 sec (1:20)
- 2 x 50 BR Kick on 15 sec (1:15)
- 50 Easy
EN-2: 300m
- 3 x 100 BK on 2:00, swim <1:40
1:35, 1:34, 1:34 … just about the right speed - 100 Easy
LAP: 100m (100 Recov)
- 4 x (25 IM Sprint with turn, 25 Easy) on 1:30
Power Kick: 50m (50 Recov)
- 4 x 12.5m max underwater dolphin, easy rest of 25
2x BK, 2x FS
Swim Down: 200m
Total: Work 1400 + Recov 350 + WU/SD 800 = 2200m