Borden
Warm Up: 600m
Aerobic Kick: 450m
- 6 x 50 BK Kick on 1:15
6 x 25 FS Kick on 45sec- 50 Easy
EN-1: 300m
- 100 BK Pull on 2:00
- 2 x 100 BK Swim on 2:00
LAP: 100m
4 x (25 BK Sprint, 25 Easy) on 1:30
LA Tol: 325m
- 6 x (50 BK Sprint, 100 Easy) on 4:00
(act: 35, 36, 37, 38, 38, 38) - 25 BK MAX 15-20 sec after last 50
(act: BRUTAL) - 200 RECOV
LA Tol Kick: 100m
- 2 x (50 BK Sprint Kick, 100 Easy)
(act: 48, 55 – BRUTAL)
Swim Down: 200m+