Borden Noon – Aerobic
Warm Up: 600m
Aerobic Kick: 200m
- 4 x 50 BK Kick (alt side to side) on 1:15
- 50 Easy
EN-1: 1000m
- 5 x 100 FS on 1:45
(act: 1:23 down to 1:19 last) - 50 Easy
- 5 x 100 BK on 2:00
(act 1:40 down to 1:32 last) - 50 Easy
EN-2: 200m
- 4 x 50 BK on 1:00, swim 40sec
(act 38, 40, 41, 39.5) - 200 BK Fins RECOV
LAP: 200m
- 4 x (25 FS Sprint, 25 Easy) on 1:30
(act 13, 14, 14, 15) - 50 Easy
- 4 x (25 BR Sprint, 25 Easy) on 1:30
(act: 18, 19, 18, 18) - 50 Easy
LAP Kick: 100m
- 4 x (25 FS Sprint Kick, 25 Easy)
(act: 24, 23, 23, 23)
Swim Down: 200m