Nationals – WK 10/10 General Aerobic – Wednesday

Borden Noon

Warm Up:  400m

Recovery:  200

• 2 x (50 Kick, 50 swim) 1x BK, 1x FS

EN-2:  400m

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

LAP:  300m

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

EN-3: 400m

• 4 x 50 BK on 55 sec, swim 40
• 100 easy
• 4 x 50 FS on 50 sec, swim 35
• 100 easy

Power:  100

• 4 x 12.5 BK Start
• 4 x 12.5 FS Start

Swim Down:  200m