Nationals – WK 2/4 Season Salvage – Wednesday

Borden Noon – Aerobic Session

Warm Up:  500m

EN-1/2/Kick: 500/100/300

  • 6 x 50 Fin Kick on 1:00
  • 5 x 100 BK on 2:00
  • 2 x 50 BK on 1:05
  • 50 recovery

LAP / Recovery: 200 / 200

  • 8 x (25 Fast, 25 easy) 4x FS, 4x BK
  • 50 recovery

EN-1/2: 500/100

  • 5 x 100 FS on 1:45
  • 2 x 50 FS on 1:00
  • 50 recovery

Power: 50

  • 4 x Dive / Breakout, 2x FS, 2x BK

Power Kick: 50

  • 4 x Max BK Dolphin

Swim Down: 200

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