Nationals – WK 3/10 General Aerobic – Monday

Borden Noon – Aerobic Session

Warm Up:  600m

EN-1:  1600

• 300 FS Pull – hold SC
• 200 FS – hold SC
• 3 x 100 FS on 1:45, Desc SC by 1 per 25m
• 2 x 50 FS Kick
• 300 BK Pull
• 200 BK
• 3 x 100 BK on 1:55, desc SC by 1 per 25m
• 2 x 50 BK Kick
• 100 easy

EN-2:  600

• 6 2 x 50 FS on 0:55, swim 40
• 6 2 x 50 BK on 1:00, swim 45
• 200 easy

LAP:  100

• 4 x (25 Sprint, 25 easy) on 1:30

Swim Down:  2100m