Nationals – WK 3/8 Specifics – Wednesday

Borden Noon – Aerobic

Warm Up:  500m

EN-1 / Kick: 800 / 200

• 2 x 50 BK Kick
• 4 x 100 BK on 2:00
• 2 x 50 FS Kick
• 4 x 100 FS on 1:45

EN-2 / EN-3 / Recovery:  600 / 200 / 200

• 8 x 50 BK on 1:05
  1-6 swim 43, 7-8 swim 40
  1-6 swam 43-45, 7 was 41, 8 was 42
• 100 Recovery
• 8 x 50 FS on 1:00
  1-6 swim 38, 7-8 swim 35
  1-6 swam 38 down to 36, 7 was 35, 8 was 34
• 100 Recovery

LAP / Recovery:  200 / 200

• 3 x (25 Build, 25 Sprint) 2x FS, 1x BK
• 4 x (25 BK, 25 easy) on 1:30
  2x Build, 2x Sprint
• 4 x (25 FS, 25 easy) on 1:30
  2 x Build, 2x Sprint

Power Kick / Recovery: 50 / 50

• 4 x max BK Dolphin

Swim Down:  200