Borden Noon session – Aerobic
Warm Up: 500m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 kick, 50 swim)
EN-1: 1200m
- 2 x 50m FS (25 drill, 25 swim)
- 50 FS Kick
- 2 x 100m FS
- 50 FS Kick
- 200m FS
- 50 easy
- repeat above with different stroke (BK)
LAP: 200m
- 50 BK Fast, recover with 2 x 50 BK on 1:05
- 50 FS Fast, recover with 2 x 50 FS on 1:00
- 4 x (25 Fast, 25 easy) on 1:30
Swim Down: 200m