Base Aerobic / Recovery Session – Borden Noon
Warm Up: 450
Recovery: 400
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)
EN-1/Kick: 1000 / 400
- 100 BK Fins Kick on 2:00
- 2 x 50 BK Fins Kick on 1:00
- 200 BK Fins
- 3 x 100 BK on 2:00 act: 1:40, 1:43, 1:45
- 50 easy
- 100 FS Fins Kick on 2:00
- 2 x 50 FS Fins Kick on 1:00
- 200 FS Pull
- 3 x 100 FS on 1:45 act: 1:29, 1:32, 1:34
- 50 easy
LAP: 150
- 6 x (25 Fast mix, 25 easy mix) 3x BK, 3x FS
Hypoxic: 250
- 5 x 50 FS with breaths 4,4 3,4 3,3 2,3 2,2
Swim Down: 50
Work: 2300, Total 2800