Fall – Aerobic Dev WK 3/4 – CF Team Monday

Warm Up:  15 min

• mix Pull, Kick, Drill, Swim

Set 1:  (750m)

• 2 x thru
  { 200m IM on 4:00
     100m FS on 2:00
     50m Kick on 1:20 }
• 50 Easy

Set 2:  (650m)

• 100m FS Medium to set pace
• 5 x 100m FS on 1:45, descend 1-5
  DB – 1:24, 1:23, 1:21, 1:19, 1:18
• 50 Easy

Set 3:  (150m)

• 3 x (25m IM, 25m FS) on 10 sec rest per 25m
  FL-FS, BK-FS, BR-FS