Borden Noon – Aerobic
Warm Up: 600m
Aerobic Kick: 300m
- 100 BK on 2:30
- 2 x (4 x (25 IM Kick on 45))
- 50 Easy
EN-1 / EN1/2: 1100 / 400
- 200 FS on 3:30
- 2 x 100 FS on 1:45
- 4 x 50 FS on 1:00, desc 1-4
- 3 x 100 IM on 2:00
- 4 x 50 IM on 1:05
- 200 BK on 3:45
- 2 x 100 BK on 2:00
- 100 RECOV
EN-2: 200m
- 4 x 50 BK on 1:00, swim 40sec
Act: 40, 41, 40, 39 - 100 RECOV
LAP: 100m
4 x (25 BK Sprint, 25 Easy) on 1:30
LAP Kick: 100m
4 x 25 FS Kick on 1:00
Swim down