Nationals – Gen Aerobic WK 5/5 Wednesday

Borden Noon – Recovery / Aerobic session

Warm Up:  500m

Recovery: 300m

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim)

EN-1 / Kick: 900 / 300

• 3 x 50 Fin kick on 1:00
• Pacing – swim all at 200 aerobic pace:
  – 2 x 25 BK
  – 2 x 50 BK
  – 100 BK
  – 200 BK
• 3 x 50 Fin Kick on 1:00
• Pacing – swim all at 200 aerobic pace:
  – 2 x 25 FS
  – 2 x 50 FS
  – 100 FS
  – 200 FS

EN-2: 400m

• 4 x 50 BK on 1:15, desc 1-4 by 1sec each
• 4 x 50 FS on 1:00, desc 1-4 by 1sec each

LAP: 200m

• 2 x (25 BK Fast, 25 easy)
• 2 x (25 FS Fast, 25 easy)
• 2 x 50 BK work turn
• 2 x 50 FS Work turn

Swim Down:  200m