Nationals – WK 8/10 General Aerobic – Friday

Speed session

Warm Up:  400m

Recovery: 600

• 4 x (50 Kick, 100 swim)

EN-1/Kick:  200/200

• 8 x (25 Kick, 25 swim) 4x BK, 4x FS
• 100 FS Pull, 100 BK Pull

EN-2:  400m (at reduced level

• 4 x 50 BK on 1:05, swim 45
• 4 x 50 FS on 1:00, swim 40

EN-3:  400m (at way reduced level)

• 4 x 50 BK on 1:00, swim fastest avg
• 100 recovery
• 4 x 50 FS on 55, swim fastest avg
• 100 recovery

LAP:  400m

• 4 x (25 BK Build, 25 recovery) on 1:15
• 4 x (25 FS Build, 25 recovery) on 1:15
• 4 x (25 BK Sprint, 25 recovery) on 1:30
• 4 x (25 FS Sprint, 25 recovery) on 1:30

Power:  100

• 4 x (50 with max flags In/Out)

Swim Down:  300m