Borden Noon – Aerobic Session
Warm Up: 500m
EN-1 / Kick BK: 600 / 150
- 50 BK Kick, 200 BK Fins
- 50 BK Kick, 200 BK
- 50 BK Kick, 2 x 100 BK
EN-2/3 / Recovery BK: 300 / 100 / 100
- 8 x 50 BK on 1:00,
#1-6 swim 45sec, #7-8 swim 40sec
act: 44, 44, 44, 44, 43, 44, 41, 41 - 100 easy
EN-1 / Kick FS: 600 / 150
- 50 FS Kick, 200 FS Pull
- 50 FS Kick, 200 FS Fins
- 50 FS Kick, 2 x 100 FS
EN-2/3 / Recovery: 300 / 100 / 100
- 8 x 50 FS on 1:00,
#1-6 swim 40sec, #7-8 swim 35sec
act: 39, 39.5, 39, 39, 38, 38, 34, 34.5 100 easy
LAP / Recovery: 150 / 150
6 x (25 Dive Sprint, 25 easy) on 1:30, 3x FS, 3x BK
Swim Down: 200m