Nationals – WK 1/8 Specifics – Monday

Borden Noon – Aerobic Session

Warm Up:  400m

Recovery:  300m

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

EN-1 / Kick:  1000 / 200

• 2 x 50 BK Kick on 1:20
• 5 x 100 BK on 2:00
  – 2x Fin, 2x Pull, 1x Swim
• 2 x 50 FS Kick on 1:25
• 5 x 100 FS on 1:45
  – 2x Fin, 2x Pull, 1x Swim

EN-1/2/3:  400 /400 / 400

• 6 5 x 100 BK on 1:55
  – desc 1 to 4 from 1:38 … swim 5,6 under 1:30 (act:  1:38, 1:37, 1:35, 1:34, 1:27)
• 100 recovery
• 6 x 100 FS on 1:40
  – desc 1 to 4 from 1:28 … swim 5,6 under 1:20

Swim Down:  200m