Borden Noon – Long Aerobic FS
Warm Up: 500m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 Kick, 50 swim)
EN-1 / Kick: 1600 / 200
- 50 FS Kick
- 400 FS Fins
- 50 FS Kick
- 300 FS Pull
- 100 FS
- 50 FS Kick
- 200 FS
- 2 x 100 FS on 1:45
- 50 FS Kick
- 4 x 100 FS on 1:45
- 100 BK Recovery
LAP: 200 / 200
- 4 x (50 FS Fast, 50 BK recovery)
Swim Down: 200+