Borden 11:30 – Recovery – Aerobic
Warm Up: 500m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 Kick, 50 scull)
Kick: 300m
- 6 x 50 Fin Kick on 1:00
- 50 easy
EN-1: 600m
- 3 x 100 BK on 2:00
- 3 x 100 FS on 1:45
- 50 easy
LAP: 150m
- 6 x (25 Fast, 25 Easy) on 1:30 (2x Build BK, 1x Sprint BK, 2x Build FS, 1x Sprint FS)
La Tol: 150m
- 25 FS Fast kick, 25 easy
- 50 FS Fast kick (act: 52)
- 50 easy
- 25 BK Fast Kick, 25 easy
- 50 BK Fast Kick (act: 49)
- 50 easy
Power: 50m
- 4 x Dive / Breakout from blocks
Swim Down: 200m