Borden – Aerobic focus
Warm Up: 500
EN-1 / Kick: 800 / 300
- 2 x 50 BK Kick
- 3 x 100 BK on 2:00, swim 1:45
- 50 BK Kick
- 2 x 50 BK on 1:05, swim 50
- 2 x 50 FS Kick
- 3 x 100 FS on 1:45, swim 1:29
- 50 FS Kick
- 2 x 50 FS on 1:00, swim 42
LAP / EN-3 FS: 50 / 150 (100 recov)
- 50 FS Fast on 1:00, 50 FS easy
- 3 x 50 FS Fast on 50, swim 40 or under
- 50 easy
LAP: 200 (200 recov)
- 4 x (25 BK Fast, 25 easy) on 1:30
- 4 x (25 FS Fast, 25 easy) on 1:30
Power:
- 4 x 12.5m Dive/Breakout
- 2 x max dolphin
Swim Down: 200