Borden Noon – Aerobic Mix
Warm Up: 500m
Recovery: 300
- 2 x (25 Kick, 50 swim , 25 Kick, 50 scull)
Kick: 350m
- 3 x 50 FS Fin Kick
- 3 x 50 BK Fin Kick
- 25 FS Fin Kick
- 25 BK Fin Kick
- 50 easy
EN-1: 1000
- 5 x 100 BK on 2:00, swim 1:40
- 5 x 100 FS on 1:45, swim 1:28
LAP: 150
- 6 x (25 Fast, 25 easy) on 1:30, 3x BK , 3x FS
swim as 15m Fast, 10m cruise
LAP Kick: 100
- 4 x (25 Fast Kick, 25 easy), 2 x BK, 2x FS
Swim Down: 200