Borden Noon – Aerobic Mix
Warm Up: 500m
Recovery: 300
- 2 x (25 Kick, 50 swim , 25 Kick, 50 scull)
Kick: 350m
- 100 FS Kick
- 50 FS Kick
- 100 BK Kick
- 50 FS Kick
- 25 FS Kick
- 25 BK Kick
- 50 easy
EN-1: 1000
- 200 BK
- 2 x 100 BK
- 2 x 50 BK
- 200 FS
- 2 x 100 FS
- 2 x 50 BK
LAP: 150
- 50 BK Fast, 50 easy
- 25 BK Fast, 25 easy
- 50 FS Fast, 50 easy
- 25 FS Fast, 25 easy
LAP Kick: 100
- 2 x (25 BK Fast Kick, 25 easy)
- 2 x (25 FS Fast Kick , 25 easy)
Power: 50
- 4 x Dive Streamline
Swim Down: 200