Back to Borden
Warm Up: 500m
Kick: 250
- 5 x 50 Fin Kick mix on 1:00
EN-1: 1500
- 400 FS Fins with every 4th length BK on 5:00
- 200 FS fins on 3:15, swim ~2:55
- 300 FS Pull on 5:00, swim ~4:30
- 200 FS Pull on 3:15, swim ~3:00
- 2 x 200 FS on 3:15, swim 3:00 (act: 3:00, 2:55)
- 50 BK recovery
EN-2: 600
- 6 x 100 FS on 1:40, swim 1:25 (act: 1:26, 1:25, 1:25, 1:24, 1:24, 1:23)
- 100 BK recovery
LAP: 150 / 100
- 4 x (50 FS Fast) on 1:30 min stroke, max speed
Swim Down: 100m