Borden Noon + weights
Warm Up: 500m
Main Set: 1600m
- 100 FS Kick
- 3 x 100 FS on 1:45, cruise aerobic (~1:27)
- 2 x 50 FS Kick
- 3 x 100 FS on 1:45, (~1:25)
- 2 x 25 FS Kick strong (~25 sec)
- 3 x 100 FS on 1:45 (~1:20)
- 50 Easy
- 100 BK Kick
- 3 x 50 BK on 1:05, cruise (~49)
- 50 BK Kick
- 3 x 50 BK on 1:05, (~45)
Swim Down: 50 Easy