Borden Noon – Aerobic session
Warm Up: 600m
EN-1 / Kick: 1800 / 300m
- 400 FS Pull with Paddles on 30 sec
- 2 x 50 Kick on 15 sec
- 400 FS on 30 sec
- 2 x 50 Fin Kick on 15 sec
- 2 x 200 FS on 3:15, swim 3:00
- 2 x 50 Kick on 15 sec
- 6 x 100 FS on 1:40, swim 1:30
Recovery: 300m
- 150 BK Fins
- 150 BK
LAP: 200m
- 2 x (50 FS Sprint, 100 recovery)
- 4 x (25 FS Sprint, 50 recovery)
Power: 100m
- 4 x mid-pool to wall Blast from float
- 50 swim, wade pool loop with criss-cross
Swim Down: 300m