Borden
Warm Up: 550
EN-1: 600
- 200 BK on 4:00
- 100 BK on 2:00
- 200 FS Pull on 3:30
- 100 FS
- 100 Recovery (easy fin kick)
EN-2: 450 (100 Recovery)
- 5 x 50 FS on 1:00, swim 41
- 50 easy
- 4 x 50 BK on 1:05, swim 45
- 50 easy
LAP: 250 (150 recovery)
- 3 x (50 FS Fast, 50 recovery) 2x FS swim 35, 1x BK swim 41
- 4 x (25 min Stroke/Time, 25 easy)
Swim Down: 200