@ Borden + weights
Warm Up: 600m
Aerobic Kick: 200m
- 4 x 50 BK Kick on 1:20
- 50 Easy
EN-1: 400m
- 200 FS Pull
- 2 x 100 FS on 1:45
EN-2: 250m
- 5 x 50 FS on 1:00, Desc 1-5 from 42sec
- 50 Easy
LAP: 200m
- 4 x (50 BK Sprint, 50 Easy) on 2:30
Power: 50m
- 4 x (12.5m BK Blast, easy rest of 25)
Swim Down: 200m