Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 300

  • 2 x 50 FS Fins Kick on 1:30
  • 7 x 100 FS on 1:45, swim 1:29 (act:  good … all 1:27 to 1:29)
  • 2 x 50 BK Fins Kick on 1:30
  • 5 x 100 BK on 2:00, swim <1:45
    (act:  good … 1:42, 1:43, 1:43, 1:41, 1:40)
  • 2 x 50 BR Kick
  • 100 easy

EN-2:  500m

  • 5 x [100 FS, crisscross pool run]
    (act:  tough but good … 1:33, 1:35, 1:36, 1:34, 1:34)
  • 100 recovery

Swim Down:  200

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