Borden Noon – Aerobic – Recovery Week
Warm Up: 500m
Kick: 300
- 6 x 50 Fin Kick on 1:00
EN-1 / EN-2: 1400 / 200
- 2 x 200 BK on 4:00, 1x Fins, 1x Full Stroke
- 4 x 100 BK on 2:00 #4 faster
- 2 x 200 FS on 3:30, 1x Fins, 1x Pull
- 4 x 100 FS on 1:45, #4 faster
Race Pace: 200
- 4 x 25 BK Fast on 30 sec, swim 19
- 100 easy
- 4 x 25 FS Fast on 30 sec, swim 17
- 100 easy
LAP: 200
- 4 x (50 Fast, 50 easy) 2x BK, 2x FS
LaTol Kick:
- 50 FS Kick Max
Swim Down: 200