Borden Noon Session – Aerobic + weights
Warm Up: 500m
EN-1: 1100m
- 5 x 100 FS on 1:40, swim 1:28 – 1:29
act 1:30 – 1:31 - 100 BK on 2:00
- 200 FS on 3:15, swim 3:00 act 3:00
- 100 BK on 2:00
- 300 FS, swim 4:30 act 4:29
- 50 Easy
Kick: 200m
- 4 x 50 Kick on 1:30
- 50 Easy
EN-2: 500m
- 2 x 200 FS on 3:15, swim <2:55
act 2:54 for both - 100 FS, swim 1:25 act 1:24
- 50 Easy
LAP: 100m
- 4 x (25 FS Sprint, 25 Hold, 25 Easy) on 2:00
- 2 x 25 FS sprint
Swim Down: 200m 50m