Borden Noon – Aerobic Mix
Warm Up: 500m
Recovery: 300
- 2 x (25 Kick, 50 swim , 25 Kick, 50 scull)
Kick: 400m
- 50 easy
EN-1 / EN-2 / Kick: 1200 / 100 / 400
- 100 FS Kick on 15sec
- 2 x 50 FS Kick on 1:30
- 200 BK on 4:00
- 2 x 100 BK on 2:00
- 5 x 50 BK on 1:05, desc last two – 47, 45
- 100 BK Kick
- 2 x 50 FS Kick
- 200 FS on 3:30
- 2 x 100 FS Pull on 1:45
- 5 x 50 FS on 1:00, desc last two – 37, 35
LAP: 200
- 2 x (50 BK Fast, 50 easy) on 2:30 (act: 41, then 36 with fins)
- 2 x (50 FS Fast, 50 easy) on 2:00 (act: 35, then 30 with fins)
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