Nationals – Gen Aerobic WK 6/6 – Wednesday

Aerobic Threshold Session

Warm Up:  400m

EN-1/Kick: 900

• 2 x (25 Kick, 50 swim, 25 kick 50 swim)
• 2 x 50 BK Fins Kick
• 200 BK Fins
• 2 x 50 FS Fins Kick
• 200 FS Pull

EN-2: 700

• 2 x 100 BK on 2:00, swim < 1:35
• 2 x 50 BK on 1:00, swim <45
• 2 x 25 BK on 30, swim <20
• 50 easy
• 2 x 100 FS on 1:44, swim <1:25
• 2 x 50 FS on 1:00, swim <40
• 2 x 25 FS on 30, swim <17
• 50 easy

EN-3:  200m

• 100 BK Fast  (act: 1:23 … same as last year this week)
• 150 easy
• 100 FS Fast (act: 1:11 … same as last year this week)
• 150 easy

Swim Down:  200m