Borden Noon – Recovery / Aerobic – weights before
Warm Up: 400m
Recovery: 300
- 2 x (25 Kick, 50 swim, 25 Kick, 50 Scull)
EN-1 / 2 / Kick / Recovery: 800 / 400 / 200 / 100
- 2 x 50 BK Kick on 1:20
- 6 x 100 BK on 2:00
swim 1-4 @ 1:38, 5-6 @ 1:33 - 50 easy
- 2 x 50 FS Kick on 1:25
- 6 x 100 FS on 1:45
swim 1-4 @ 1:28, 5-6 @ 1:23 - 50 easy
LAP: 200
- 4 x (25 BK Sprint, 25 easy) on 1:30
- 50 easy
- 4 x (25 FS Sprint, 25 easy) on 1:30
- 50 easy
Power Kick: 50
- 4 x 12.5m Blast Kick
Swim Down: 200m