Borden Noon – long Aerobic session
Warm Up: 600m
Recov: 500m
- 50 FS Kick
- 2x 200 FS on 3:45 (3:15, 3:10)
- 50 FS Kick
EN-1: 2400m
- 300 FS Pull on 5:00 (4:32)
- 3 x 200 FS on 3:30 (2:59, 2:57, 2:56)
- 50 FS kick
- 300 FS Fins on 5:00 (4:25)
- 3 x 200 FS on 3:30 (2:57, 2:55, 2:53)
- 50 FS Kick
- 300 FS on 5:00 (4:27)
- 200 FS on 3:30 (2:44 – let it flow)
Swim Down: 200m