Borden – Aerobic
Warm Up: 600m
Recovery: 400
- 25 Kick, 50 swim 25 Kick, 50 swim FS
- 50 scull
- 25 Kick, 50 swim 25 Kick, 50 swim BK
- 50 scull
EN-1:
- 200 FS Pull
- 200 FS
- 2 x 50 FS Kick
- 50 easy
- 200 BK Fins
- 200 BK
- 2 x 50 BK Kick
- 50 easy
- 3 x 100 FS on 1:40
- 50 kick
- 50 easy
- 3 x 100 BK on 1:50 (act: 1:33, 1:33, 1:31)
LAP:
8 x (25 Sprint, 25 easy)
4x FS, 4x BK
Swim Down: 200m