Borden
Warm Up: 600m
EN-1: 400m
- 200 FS Pull on 3:15
- 200 FS
Aerobic Kick: 350m
- 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)
- 2 x 25 FL Kick on 15 sec
- 50 Easy
EN-2: 300m
- 4 x 100 BK on 2:00, swim ~1:35
- 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
Power: 50m (50 Recov)
- 4 x max flags in/flags out, easy rest of 50
Swim Down: 200m