Borden – Aerobic focus
Warm Up: 500
Recovery: 150
- (25 Kick, 50 Swim, 25 kick, 50 swim)
EN-1 / Kick: 550 / 200
- 2 x 50 BK Kick
- 2 x 100 BK on 2:00, swim 1:45
- 2 x 50 BK on 1:05, swim 50
- 2 x 50 FS Kick
- 2 x 100 FS on 1:45, swim 1:29
- 50 FS on 1:00, swim 42
EN-3 BK: 125 (100 recov)
- 5 x 25 BK Fast on 40, swim 20
- 100 easy
LAP: 150 (150 recov)
- 3 x (25 BK Fast, 25 easy) on 1:30
- 50 easy
- 3 x (25 FS Fast, 25 easy) on 1:30
- 50 easy
Power:50
- 4 x 12.5m Dive/Breakout
Swim Down: 200