Borden Noon – Aerobic Session
Warm Up: 500m
EN-1 / Kick: 1200 / 300
- 50 FS Kick, 300 FS Pull
- 50 FS Kick, 300 FS Fins
- 50 FS Kick
- 50 BK Kick, 300 BK Fins
- 50 BK Kick, 300 BK
- 50 BK Kick
EN-2/3 / Recovery: 600 / 200 / 200
- 4 x 100 FS on 1:40, Swim #1-3 1:24, #4 <1:20
act: 1:21, 1:24, 1:24, 1:17 - 100 easy
- 4 x 100 BK on 1:50, Swim #1-3 1:34, #4 < 1:30
act: 1:37, 1:39, 1:40, 1:37 (touch … more recovery swim needed after part I) - 100 easy
LAP / Recovery: 150 / 150
- 6 x 25 Sprint on 1:00, 3x FS, 3x BK
Swim Down: 200m