Nationals – WK 10/10 General Aerobic – Friday

Borden Noon – Speed session

Warm Up:  400m

Recovery:  200m

• 25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull

EN-1/Kick:  200 / 200m

•  2 x 50 BK Kick on 1:20
• 100 BK
• 2 x 50 FS Kick on 1:30
• 100 FS

EN-3:  450m

• 2 x [
  – 100 BK on 2:00, swim <1:30  (act:  1:28, 1:27 …much better the 2nd time – first was out too fast)
  – 75 BK on 1:30, swim <1:10
  – 50 BK swim <45
  – 100 recovery ]

LAP:  100m

• 4 x (25 Sprint, 25 easy) on 1:30

LAP Kick:  100m

• 4 x 25 Sprint kick, 25 easy

Power Kick:  100m

• 4 x max dolphin off wall

Swim Down:  200m