Borden 11:30-1:00 Aerobic Mix
Warm Up: 500m
EN-1 / Kick: 800 / 300
- 50 FS Kick on 1:30
- 200 BK on 3:45
- 200 FS on 3:30
- 2 x 50 FS Kick on 1:30
- 2 x 100 BK on 2:00
- 50 BK Kick on 1:15
- 2 x 100 FS on 1:45
- 2 x 50 BK Kick on 1:15
- 50 easy
LAP: 200 / 250 recovery
- 2 x (50 Fast, 50 easy)
1x BK ~40, 1x FS ~37 - 2 x (25 Fast, 25 easy) on 1:30 – 1x BK, 1x FS
- 2 x (25 Fast Kick, 25 easy) – 1x BK, 1x FS
- 50 easy
Power: 100
- 4 x Deck run / Wall start Dive breakout
- 4 x Block Dive / Breakout
Swim Down: 200