Nationals – Gen Aerobic – WK 1/4 Tuesday

Borden Noon – Speed

Warm Up:  500m

Recovery:  300m

• 6 x 50 Fin Kick on 1:00

EN-2:  450m

• 9 x 25 FS on 30, desc 1-3, 4-6, 7-9
• 25 easy
• 9 x 25 BK on 35, desc 1-3, 4-6, 7-9
• 25 easy

LAP:  550m (1150 recovery)

• 4 x (50 FS Fast on 1:00, 2 x 50 FS easy on 1:00) on 3:30
• 100 easy
• 4 x (50 BK fast on 1:15, 2 x 50 BK easy on 1:15) on 4:00
• 100 easy
• 2 x (25 Fast, 25 easy)
• 2 x (25 BK Fast, 25 easy)
• 25 FS Kick Sprint, 25 easy
• 25 BK Kick Sprint, 25 easy

Swim Down:  200m+