11 Days Out
Borden Noon – Long Aerobic Session
Warm Up: 600m
EN-1 / Kick: 1150 / 300
- 2 x 50 FS Fins Kick on 1:30
- 2 x 50 BK Fins Kick on 1:30
- 2 x 50 BR
- 50 easy
- 200 BK on 4:00
- 2 x 100 BK on 2:00, swim 1:40
- 200 FS Pull on 3:30
- 2 x 100 FS on 1:40
- 2 x 100 IM on 2:00
- 3 x 50 IM seq on 1:00
- 50 easy
EN-2: 700m
- Walk-IN
- 200 FS, crisscross walk (3:09)
- 300 FS, crisscross walk (4:45)
- 200 FS (3:02)
- Walk-OUT
Swim Down: 200