Nationals – Gen Aerobic WK 4/4 Mon

Borden Noon – Aerobic Session

Warm Up:  500m

EN-1 / EN-2 / Kick:  1000 / 400  / 400

• 100 BK Kick
• 100 BK Pull
• 3 x 200 BK on 3:45 swum as:
  – (150 Aerobic, 50 Threshold)
• 2 x 50 BK Kick on 1:30
• 50 easy
• 100 FS Kick
• 100 FS Pull
• 3 x 200 FS on 3:30 swum as:
  – (150 Aerobic, 50 Threshold)
• 2 x 50 FS Kick on 1:30
• 50 easy

EN-3:  300 / 100 recovery

• 3 x 50 BK on 1:00, swim <45
• 50 recovery
• 3 x 50 FS on 55, swim <40
• 50 recovery

LAP:  75 / 75 Recovery

• 3 1 x (25 easy, 25 sprint) on 1:15

Swim Down:  200