Nationals – WK 9/10 General Aerobic – Wednesday

Speed Session

Warm Up:  400m

EN-2:  400m

• 4 x 50 BK on 1:00, swim 45
• 4 x 50 FS on 55, swim 40

LAP:  400m

• 3 x (50 BK Sprint, 2 x 50 BK recovery on 1:05) on 3:45
• 2 x (25 BK Sprint, 2 x 25 BK 4ecovery on 45)
• 100 easy
• 3 x (50 FS Sprint, 2 x 50 FS recovery on 1:00) on 3:30
• 2 x (25 FS Sprint, 2 x 25 FS recovery on 1:00)
• 100 easy

EN-3 I:  175m

• 100 BK Fast on 2:00 (act:  1:21 … very hard past 50m)
• 50 BK Fast on 1:00 (act:  45 … no speed)
• 25 BK Fast

Recovery:  200m

• (50 Kick, 50 swim, 50 Scull, 50 swim) BK

EN-3 II:  175m

• 100 FS Fast on 2:00
• 50 FS Fast on 1:00
• 25 FS Fast

Recovery:  200m

•  (50 Kick, 50 swim, 50 Scull, 50 swim) FS

LAP Kick:  100m

• 4 x (25 Sprint Kick, 25 easy)

Power:  100

• 4 x 12.5m BK Dive/breakout
• 4 x 12.5m FS Dive/breakout

Swim Down:  200m+