Borden Noon – Aerobic Session
Warm Up: 400m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 kick, 50 scull)
EN-1 / Kick: 800 / 300
- 3 x 50 BK Kick on 1:20
- 4 x 100 BK on 2:00 – 2x Fin, 2x Swim
- 3 x 50 FS Kick on 1:25
- 4 x 100 FS on 1:45 – 2x Pull, 2x Swim
EN-1/2/3: 200 /200 / 100
- 5 x 100 FS on 1:40 – desc 1 to 4 from 1:28 … swim 5 under 1:20
LAP: 100m
- 4 x (25 Sprint, 25 easy) on 1:30
LAP Kick: 100m
4 x (25 Sprint Kick, 25 easy)
Swim Down: 200m