Borden 12:00 – Speed FS
Warm Up: 500m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 Kick 50 swim)
EN-1 for BK / Kick: 700 / 200
- 2 x 50 BK Fin Kick on 1:00
- 2 x 100 BK Fins on 1:45
- 50 scull
- 50 BK Kick on 1:15
- 2 x 100 BK Pull on 2:00
- 50 scull
- 50 BK Kick on 1:15
- 2 x 100 BK on 2:00
EN-2 for FS: 200
- 4 x 50 FS on 1:15, desc from 41 (41, 40, 38, 37)
- 50 easy
LAP for BK: 175 / 350 recovery
- 75 FS Fast, 25 easy, 2 x 50 FS on 1:00 (act: 53)
- 2 x (50 FS Fast on 1:00, 2 x 50 FS on 1:00) (act: 33, 33)
- 2 x (25 FS Fast, 25 easy) on 1:30 (act: 15.5, 15)
Swim Down: 300m