Nationals – Gen Aerobic WK 6/6 – Friday

Borden 12:00 – Speed

Warm Up:  500m

EN-1 / Kick:  600 / 400

• 100 FS Kick
• 50 FS Kick on 1:30
• 2 x 25 FS Kick on 45
• 3 x 100 FS on 1:45
• 100 BK Kick
• 50 BK Kick on 1:30
• 2 x 25 BK Kick on 45
• 3 x 100 BK on 2:00

LAP: 600 / 1150 recovery

• 4 x (50 FS Fast on 1:00, 2 x 50 FS recovery on 1:00) (act:  34, 35, 35, 34)
• 50 scull
• 4 x (50 BK Fast on 1:00, 2 x 50 BK recovery on 1:15)
• 50 scull
• 4 x (25 FS Fast, 25 easy) on 1:30+
• 50 scull
• 4 x (25 BK Fast, 25 easy) on 1:30+

Swim Down:  200