Aerobic Session – Borden Noon + weights
Warm-up: 500m
EN-1: 1400m
- 200 FS Fins on 3:00, swim 2:50 (hit)
- 100 BK Fins on 1:45
- 300 FS Fins on 4:30, swim 4:15 (hit)
- 100 BK Fins on 1:45
- 200 FS on 3:15, swim 3:00 (2:59)
- 100 IM on 2:00
- 300 FS on 4:45, swim 4:30 (hit)
- 100 IM on 2:00
- 100 Easy
Kick: 200m
- 100 FS kick with snorkel
- 2 x 50 FS Kick on 1:30
- 50 easy
EN-2: 500m
- 5 x 100 FS on 1:40, swim 1:27
(act 1:24-1:27) - 50 easy
LAP: 100m (100 recov)
- 4 x (25 FS Sprint, 25 walk around, 25 Easy)
Power: 50m
- 4 x 12.5m mid-pool to wall blast, easy back
Swim Down: 200m