Borden @ noon
Warm Up: 600m
Aerobic Kick: 200m
- 4 x 50 BK Kick on 1:20
- 50 Easy
EN-1 / EN-2: 300m / 200m
- 5 x 50 BK on 1:05, desc last two
- 5 x 50 FS on 1:00, desc last two
- 50 Easy
LAP: 150m
- 6 x (25 Sprint, 25 Easy) on 1:30
3x FS, 3x BK
LAP Kick: 100m
- 4 x (25 Kick Sprint, 25 Easy) on 2:00
4x BK – act: 21, 22, 23, 24
Power: 50m
- 4 x (25 Build with turn, 25 Easy)
2 x FS, 2 x BK
Swim Down: 200m