Nationals – WK 2/10 General Aerobic – Wednesday

Speed Session

Warm Up:  600m

EN-1: 400m

• 2 x 100 FS
• 2 x 100 BK

LAP/Recovery: 700m / 300m

• 4 x (50 FS Sprint, 2 x 50 easy on 1:00) on 3:30
• 100 easy
• 4 x (50 BK Sprint, 2 x 50 easy on 1:05) on 3:45
• 100 easy
• 2 x (12.5 FS Over-spin, 37.5 easy)
• 1 x (12.5 BK Over-spin, 37.5 easy)
• 100 easy
• 4 x (25 FS Sprint, 25 easy) on 1:30
• 4 x (25 BK Sprint, 25 easy) on 1:30

Swim Down:  300m