Borden Noon – Aerobic Mix
Warm Up: 500m
Kick: 400m
- 8 x 50 Fin Kick on 1:00
EN-1 /2 1200 / 200
- 200 BK Fins
- 3 x 100 BK on 2:00
- 4 x 50 BK on 1:05, #1,2 swim 48, #3,4 swim 43
- 200 FS Pull
- 3 x 100 FS on 1:45
- 4 x 50 FS on 1:00, #1,2 swim 42, #3,4 swim 37
LAP: 300
- 50 BK Fast, 50 easy (swim 40)
- 4 x (25 BK Fast, 25 easy) on 1:30 (swim 19)
- 50 FS Fast, 50 easy (swim 35)
- 4 x (25 FS Fast, 25 easy) on 1:30 (swim 16)
Race pace:
- 2 x ([2 x 25 BK Sprint on 30sec] 50 easy) swim 17
- 2 x ([2 x 25 FS Sprint on 30sec] 50 easy) swim 15
Power: 100
- 8 x Blocks Dive / Breakout
Swim Down: 200