Nationals – Gen Aerobic – WK 1/4 Wednesday

Borden Noon – Aerobic Mix

Warm Up:  500m

EN-1/Kick:  1400 / 300

• 2 x 100 BK Fins on 2:00
• 50 BK Fins Kick
• 2 x 100 BK Pull on 2:00
• 50 BK Kick
• 50 Scull
• 2 x 100 BK on 2:00
• 50 BK Kick
• 50 Scull
• 2 x 100 FS Fins on 1:45
• 50 FS Fins Kick
• 2 x 100 FS Pull on 1:45
• 50 FS Kick
• 50 Scull
• 2 x 100 FS on 1:45
• 50 FS Kick
• 50 Scull

LAP: 150 / 150 recovery

• 4 x (25 Sprint, 25 easy) on 1:30
• 25 Sprint BK Kick, 25 easy)

Power:

• 2 x 12.5m Blast off Wall
• 2 x Flags in / Flags Out Blast

Swim Down:  200m