Nationals – WK 5/10 General Aerobic – Wednesday

Borden Noon – Speed Session

Warm Up:  600m

Recovery:  400m

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

EN-1 / 2:  400m / 200

• 3 x 100 BK on 1:55, 2 swim 1:40, 1 swim 1:35
• 50 easy
• 3 x 100 FS on 1:45, 2 swim 1:30, 1 swim 1:25
• 50 easy

LAP:  300

• 3 x (50 BK Sprint on 1:05, 2 x 50 BK recovery on 1:05) on 3:45  (act:  38, 39, 39)
• 100 easy
• 3 2 x (50 FS Sprint on 1:00, 2 x 50 FS recovery on 1:00) on 3:30 (act:  34, 34)
• 100 easy

LAP Kick:  100

• 2 x (25 BK Sprint Kick, 50 easy)
• 2 x (25 FS Sprint Kick, 50 easy)

Swim Down:  200