Nationals – WK 4/10 General Aerobic – Wednesday

Posted on 2015-12-08 by Don

Borden Noon – Mix session

Warm Up: 600m

200 BK
200 IM Drills
200 FS

Kick/Recovery: 400

100 FS Kick
50 Scull
100 BK Kick
50 Scull
100 FS Pull

EN-1/2/LAP: 600/400/200

3 x 100 FS on 1:40, swim 1:28
50 easy
2 x 100 FS on 1:35, swim 1:23 (1:20, 1:19)
50 easy
100 FS Strong (1:15)
100 easy
3 x 100 BK on 1:50, swim 1:38
50 easy
2 x 100 BK on 1:45, swim 1:33 (1:30, 1:31)
50 easy
100 BK Strong (1:25)
100 easy

~~LAP: 100m~~

~~4 x (25 Sprint with turn, 25 easy) on 1:30~~

Swim Down: 200m

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