Borden Noon – Aerobic session + Weights
Warm Up: 500m
EN-1 / Kick: 800 / 300
- 100 FS Kick, 50 FS Kick
- 4 x 100 FS on 1:45, 2x Pull, 2x Swim
- 100 BK Kick, 50 BK Kick
- 4 x 100 BK on 2:00, 2x Fins, 2x Swim
EN-2 / EN-3 / Recovery: 400 / 200 / 100
- 6 x 50 FS on 1:00 – 1-4 Swim 40, 5-6 Swim 36
act: 37, 39, 39, 39, 36, 36 - 50 Recovery
- 6 x 50 BK on 1:00 – 1,4 Swim 47, 5-6 Swim 44
act: 45, 47, 47, 47, 42, 43 - 50 Recovery
LAP / Recovery: 150 / 150
- 6 x (25 Dive Sprint, 25 easy) on 1:30 3x BK, 3x FS (run dive)
LA Tol Kick / Recovery: 50 / 150
- 2 x (25 Max Effort Kick, 75 Recovery Swim) 1x BK dolphin, 1x FS
Swim Down: 200