Borden 12:00 – Aerobic session
Warm Up: 500m
Recovery:
- (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) BK
EN-1 / Kick: 600 / 300
- 100 BK Kick
- 4 x (25 BK Drill, 25 BK)
- 2 x 50 BK Kick
- 2 x 100 BK Pull
- 4 x 25 BK Kick
- 2 x 100 BK
EN-2:
- 5 x 50 BK on 1:00, desc 1-5 from 48
- 5 x 50 FS on 1:00, desc 1-5 from 42
LAP:
- 4 x (25 BK Build, 25 easy) on 1:30
- 2 x 25 FS Sprint Kick, 25 easy)
Swim Down: 200m