Borden Noon – Aerobic Session
Warm Up: 600m
EN-1 / EN-2 / Kick: 1000 / 400 / 400
- 100 BK Kick
- 100 BK Pull
- 3 x 200 BK on 3:45 swum as:
-(150 Aerobic, 50 Threshold)
-(150 Aerobic, 50 Threshold)
-(100 Aerobic, 100 Threshold) - 2 x 50 BK Kick on 1:30
- 50 easy
- 100 FS Kick
- 100 FS Pull
- 3 x 200 FS on 3:15 swum as:
-(150 Aerobic, 50 Threshold)
-(150 Aerobic, 50 Threshold)
-(100 Aerobic, 100 Threshold) - 2 x 50 FS Kick on 1:30
- 50 easy
EN-3: 300
- 3 x 50 BK on 1:00, swim <45
- 100 recovery
- 3 x 50 FS on 55, swim <40
LAP: 150 75
- 3 x (25 easy, 25 sprint) on 1:15
3 x (25 BK Sprint, 50 recovery)3 x (25 FS Sprint, 50 recovery)
Swim Down: 200