Nationals – Gen Aerobic WK 4/4 – Thurs

Pool closed due to snow

Borden Noon – mixed session

Warm Up:  600m

EN-1 /  Kick: 800 / 200

• 2 x 50 BK Kick on 1:30
• 4 x 100 BK on 2:00, swim 1:40
• 2 x 50 FS Kick on 1:30
• 4 x 100 FS on 1:45, swim 1:30 (2x Pull)

EN-2 / 3:  400 / 400

• 4 x 100 BK on 2:00 – swim #1, 2 @ 1:35 – swim #3, 4 @ <1:30
• 100 easy
• 4 x 100 FS on 1:45 – swim #1, 2 @ 1:25 – swim #3, 4 @ <1:20
• 100 easy

LAP:  250

• 3 x 50 BK on 1:05 – #1 Sprint, #2, 3 recovery
• 3 x (3 x 25 BK on 40 sec – #1 Sprint, #2, 3 recovery)
• 100 easy
• 3 x 50 FS on 1:00 – #1 Sprint, #2, 3 recovery
• 3 x (3 x 25 BK on 35 sec – #1 Sprint, #2, 3 recovery)

LAP Kick:  50

• 25 BK Sprint Kick, 25 recovery
• 25 FS Sprint Kick, 25 recovery

Swim Down:  200