Nationals – WK 8/8 Specifics – Monday

Borden Noon – Aerobic Session

Warm Up:  500m

EN-1 / Kick:  600 / 150

• 2 x 50 FS Fins Kick
• 300 FS Pull
• 50 FS Fins Kick
• 300 FS Fins

EN-2/3 / Recovery:  200 / 200 / 100

• 4 x 100 FS on 1:40, Swim #1-2 1:24, #3-4 <1:20
  act:  1:21, 1:23, 1:19, 1:17
• 100 easy

EN-1 / Kick:  600 / 150

• 2 x 50 BK Fins Kick
• 200 BK Fins
• 50 BK Fin Kick
• 400 BK

EN-2/3 / Recovery:  300 / 100 / 100

• 4 x 100 BK on 1:50, Swim #1-3 1:34, #4 < 1:30
  act:  1:35, 1:36, 1:36, 1:29
• 100 easy

LAP / Recovery:  200

• 6 8 x 25 Sprint on 1:00, 4x FS, 4x BK
  **Hold Stroke Count**

Swim Down:  200m