Borden Noon – Aerobic
Warm Up: 500m
En-1/En-2/Kick: 1200 / 200 / 400
- 2 x 50 BK Kick
- 200 BK on 4:00
- 2 x 50 BK Kick
- 5 x 100 BK on 2:00, #5 faster
- 2 x 50 FS Kick
- 200 FS on 3:45
- 2 x 50 FS Kick
- 5 x 100 FS on 1:45, #5 faster
LAP: 300 (300 recovery)
- 3 x (50 BK Fast, 50 easy)
- 3 x (50 FS Fast, 50 easy)
Race Pace: 100
- 4 x 25 FS on 30, swim 17
- 50 easy
LAP Kick: 100 (100 recovery)
- 4 x (25 Fast Kick, 25 easy) 2x BK, 2x FS
Power: 100
- 8 x Dive / Breakout
Swim Down: 200