Fall – Aerobic Dev WK 2/4 – CF Team Friday

Warm Up:  Mix to 6:15

Set 1:

• 400 FS on 7:00
• 100 IM on 2:20
• 300 FS on 5:30
• 100 IM on 2:20
• 200 FS on 4:00
• 100 IM on 2:20
• 100 FS on 2:30
• 100 IM on 2:20
• 50 Easy

Set 2:

• 2 x (4 x 25m IM seq) on 40 sec
• 50 Easy

Set 3:

• 2 x 25m FS Sprint on 1:00