Nationals – WK 3/10 General Aerobic – Tuesday

Borden Noon – Speed

Warm Up:  600m

Recovery:  300m

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim)

EN-2:  500m

• 5 x 50 FS on 1:00, desc 1-5 from 42sec
• 50 easy
• 5 x 50 BK on 1:05, desc 1-5 from 47sec
• 50 easy

LAP:  700m (200 recovery)

• 100 FS Fast (act 1:11)
• 100 easy
• 100 BK Fast (act 1:25)
• 100 easy
• 4 3 x (50 FS Fast on 1:00, 2 x 50 FS easy on 1:00) on 3:30
• 4 3 x (50 BK fast on 1:05, 2 x 50 BK easy on 1:05) on 3:30
• 2 x (25 FS Fast, 25 easy)
• 2 x (25 BK Fast, 25 easy)

Swim Down:  2100m