Borden – Aerobic
Warm Up: 500m
EN-1 / Kick: 1400 / 300
- 3 x 50 BK Fin Kick
- 200 BK Fins
- 4 x 50 BK Fins on 1:00
- 50 easy
- 3 x 50 FS Fin Kick
- 200 FS Fins
- 4 x 50 FS Fins
- 50 easy
- 3 x 100 BK on 2:00
- 3 x 100 FS on 1:45
LAP: 250 / 250 recovery
- 8 x (25 Sprint, 25 easy) 4x FS, 4x BK
- 2 x (25 Sprint Kick, 25 easy)
Swim Down: 200m