Borden Noon – IM/BK mix for base aerobic
Warm Up: 500
Kick: 400 (50 recov)
- 8 x 50 Kick Fins on 1:00 (4x FS, 4x BK)
- 50 easy
EN-1: 1200 (50 Recov)
- 200 BK on 4:00, swim 3:30
- 5 x 100 BK on 2:00, swim 1:39
- 5 x 100 IM on 2:00, swim 1:39
- 100 easy
EN-2: 500 (100 Recov)
- 300 FS on 5:00, swim 4:30 act: 4:30
- 200 FS on 3:15, swim 2:55 act: 2:55
- 100 easy
LAP: 300 (150 Recov)
- 4 x (50 FS Fast, 25 easy) on 1:30
- 4 x (25 FS Fast, 25 easy) on 1:15
Swim Down : 200
Work 2800 + WU/SD 750 = 3550