Borden 12:00 – Speed BK
Warm Up: 500m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 Kick 50 swim)
EN-1 for FS / Kick: 700 / 200
- 2 x 50 FS Fin Kick
- 2 x 100 FS Fins
- 50 scull
- 50 FS Kick
- 2 x 100 FS Pull
- 50 scull
- 50 FS Kick
- 2 x 100 FS
EN-2 for BK: 200
- 4 x 50 BK on 1:15, desc from 48
- 50 easy
LAP for BK: 175 / 350 recovery
- 75 BK Fast, 25 easy, 2 x 50 BK on 1:15 (act: 1:00)
- 2 x (50 BK Fast on 1:00, 2 x 50 BK on 1:15) (act: 38, 39)
- 2 x (25 BK Fast, 25 easy) on 1:30 (act: 18, 18)
LAP Kick BK:
- 2 x (25 BK Sprint kick, 25 easy) (act: 23, 25)
Swim Down: 200m