Borden Noon – Aerobic focus – weights
Warm Up: 700m
Aerobic Kick: 300m
- 6 x 50 Kick on 15 sec
- 50 Easy
EN-1: 600m
- 200 FS Pull on 3:30
- 200 BK on 4:00
- 200 IM
EN-2: 300m
- 3 x (100 FS on 1:45, swim <1:25)
tough – 1:23, 1:24, 1:25
much harder than same set in BK
LAP: 150m
- 6 (25 IM Sprint, 25 Easy) on 1:30
100 Recov
LAP Kick: 60m
- 3 x (20m Kick Sprint, easy rest of 50)
Power Kick: 50m
- 4 x (12.5m Push-off Dolphin Fin blast, easy rest of 25)
100 RECOV
Swim Down: 200m