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

Warm Up:  to 6:15

• 200m Pull Mix
• 2 x 100 IM
• 100 Kick
• repeat

Set 1:

• 3 x (25m FL Kick, 50m FS Fist) on 10 sec rest

Set 2:  work starts and turns

• (100 IM, 25 FS) on 15 sec rest
• (75 IM, 50 FS) on 15 sec rest
• (50 IM, 75 FS) on 15 sec rest
• (25 IM, 100 FS ) on 15 sec rest
• one minute rest
• (100 IM, 25 FS) on 30 sec rest
• (75 IM, 50 FS) on 30 sec rest
• (50 IM, 75 FS) on 30 sec rest
• (25 IM, 100 FS ) on 30 sec rest

Set 3:  Mid-pool to wall and back 25’s

• 4 x 25 … IM Sequence
• FS
• 2 x BK

Swim Down:  150m