Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 200

  • 2 x 50 FS Fins Kick on 1:30
  • 400 FS Fins on 6:30
  • 300 FS Pull on 5:00
  • 2 x 50 BK Fins Kick on 1:30
  • 5 x 100 BK on 2:00
  • 50 easy

EN-2:  500m

  • 5 x [100 FS, crisscross pool run]
    (act:  1:32, 1:38, 1:37, 1:37, 1:35 … tough)
  • 100 recovery

Swim Down:  200

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