Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1300 / 200

  • 2 x 50 FS Fins Kick on 1:30
  • 2 x 50 BK Fins Kick on 1:30
  • 2 x 50 BR
  • 50 easy
  • 5 x 100 BK on 2:00, swim 1:40
  • 5 x 100 FS on 1:45, 3x Pull, 2x Swim
  • 4 x 100 IM on 2:00
  • 50 easy

EN-2:  700m

  • run-IN
  • 200 FS, crisscross run
  • 300 FS, crisscross run
  • 200 FS
  • run-OUT

Swim Down:  200

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