Aerobic Focus – Borden Noon Swim + Weights
Warm Up: 500m
EN-1: 1400m
- 3 x 200 FS Fins on 3:00, swim 2:50 or less
(each 2:45) - 100 BK Fins on 1:45
- 3 x 200 FS Pull on 3:15
(2:55-2:56) - 100 BK Fins
- 50 Easy
Kick: 250m
- 5 x 50 Kick on 1:20
FS, BK, FS, BK, FS - 50 Easy
EN-2: 600m
- 6 x 100 FS on 1:40, swim <1:27
(act 1:27, 1:27, 1:26, 1:26, 1:25, 1:24) - 200 Easy Mix
LAP: 100m (100 Recov)
- 4 x (25 FS Sprint, 25 Easy) on 1:30
Swim Down: 200m+