Borden
Warm Up: 600m
Aerobic Kick: 200m (50 Recov)
- 8 x 25 IM Kick seq on 15 sec
- 50 Easy
EN-1 and EN-1/2: 550 / 250 (50 Recov)
- 7 x 50 BK on 1:05
1-4 swim 50 sec, 5-7 desc to 45sec - 6 x 50 FS on 1:00
1-4 swim 42, 5-6 desc to 39sec - 3 x 50 IM seq on 1:05
- 50 Easy
LAP Kick: 100m (150 Recov)
- 4 x (25 Kick Sprint, 25 Easy) on 1:30
2x BK, 2x FS - 50 Easy
Power: 100m (100 Recov)
- 8 x (Dive + Breakout, easy rest of 50)
- 2x FS, 2x BR, 2x FL, 2x BK
Swim Down: 200m
Total: Work 1200m + Recov 350 + WU/SD 800 = 2350m