Nationals – WK 4/8 Specifics – Wed

Borden Noon – Aerobic Endurance

Warm Up:  500m

Recovery:  300

• 2 x (25 Kick, 50 swim, 25 kick, 50 scull) 1x BK, 1x FS

EN-1/2/3:  1200m+

• 50’s of Free on 1:01
  – All 50 swims must finish before “Red Top”
  act:  failed on 24th
• 100 recovery

Kick: 100m

• 2 6 x 50 Fin kick on 1:10

LAP:  50

• 2 x 25 Sprint, 25 easy

EN-1/2/3: 700m+

• 50’s of Back on 1:01

Swim Down:  200m+