Borden – long FS session
Warm Up: 500m
Kick: 250
- 3 x 50 FS Kick on 1:30
- 2 x 50 BK Kick on 1:30
- 50 easy
EN-1: 1500
- 300 FS fins on 5:00, swim 4:25
- 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
- 300 FS on 5:00, swim 4:30
- 200 FS, swim 3:00
- 100 BK recovery
EN-2: 600
- 6 x 100 FS on 1:40, swim 1:25 (act: 1:26, 1:27, 1:26, 1:24, 1:23, 1:21)
100 BK recovery
LAP: 200
4 x (50 FS Fast) on 1:30 min stroke, max speed
Swim Down: 200m