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

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