Last session of the two week holiday period – Borden 1HR++
Warm Up: 600m
Recovery: 300
- 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) 1x FS, 1x BK
EN-1 / Kick: 1200 / 300
- 3 x 50 BK Kick on 1:30
- 6 x 100 BK (3x Pull on 2:00, 3x Swim on 1:55)
- 3 x 50 FS Kick on 1:30
- 6 x 100 FS (3x Pull, on 1:45, 3x Swim on 1:45)
- 50 easy
LAP: 250
- 4 x (25 BK Build, 25 easy) on 1:30
- 25 BK Sprint, 25 easy (17sec)
- 4 x (25 FS Build, 25 easy) on 1:30
- 25 FS Sprint, 25 easy (15 sec)
Swim Down: 350m