Borden – Recovery Swim
Warm Up: 800
Recovery: 400
- 400 FS Fins/Paddles with Every 4th Length BK
EN-1: 500
- 3 x 100 FS Pull on 1:45, swim 1:30 (1:31.7, 1:34.7, 1:36.1 … awful)
- 4 x 50 FS Pull on 1:00, swim 42 (46.0, 46.5, 46.3, 46.8 … awful)
Kick: 400
- 3 x 100 FS Kick
- 2 x 50 BK Kick
- 50 easy
LAP: 300
- 2 x 50 FS Fast on 1:15 (40.7, 40.4)
- 2 x (50 FS Fast, 25 FS Recovery) Continuous
- 50 easy
- 4 x (35m Walk to Deep end, 25 sprint back) Continuous
Swim Down: 200