Borden Noon – Aerobic session
Warm Up: 500m
Recovery: 300
- 6 x (25 Drill, 25 swim)
EN-1 / Kick: 1600 / 200
- 50 FS Kick
- 2 x 200 FS on 3:30
- 50 FS Kick
- 4 x 100 BK on 2:00
- 50 BK Kick
- 2 x 200 FS on 3:30
- 50 BK Kick
- 4 x 100 IM on 2:00
- 50 easy
LAP / Recovery: 175 / 175
- 2 x (50 FS Fast, 50 recovery)
- 3 x (25 FS Fast, 25 recovery)
Swim Down: 200m