Borden Noon – Aerobic session
Warm Up: 800m
Recovery: 300
- 2 x (25 Kick, 50 swim, 25 kick 50 swim)
EN-1 / Kick: 1200 / 3min
- to the deep end
- 6 x (30 sec Fin Vertical Flutter kick, 100 Fin Swim)
- back to the shallow end
- 4 x (50 Scull, 100 FS Pull)
- 50 easy
LAP: 200
- 4 x (25 FS Fast, 25 easy)
- 4 x (25 BK Fast, 25 easy)
Swim Down: 200+