Borden Noon – Aerobic Focus
EN-1 / Kick: 800 / 200
- 2 x 50 BK Kick on 1:20
- 200 BK Fins
- 2 x 100 BK on 2:00
- 2 x 50 FS Kick on 1:25
- 200 FS Pull
- 2 x 100 FS on 1:45
EN-2/3 / Recovery: 400 / 100 / 100
- 6 x 50 BK on 1:05
Desc 1-4 from 48
Swim 5-6 at ~ 42 - 50 recovery
- 6 x 50 FS on 1:00
Desc 1-4 from 43
Swim 5-6 at ~ 37 - 50 recovery
LAP: 100 (Recovery 100)
- 4 x (25 BK Sprint, 25 easy) on 1:30
LAP Kick: 100 (Recovery 100)
- 4 x 25 Sprint Kick, 25 easy (2x BK , 2x FS)
Swim Down: 200m