Nationals – Gen Aerobic WK 7/7 Wednesday

Borden 12:00 – Recovery Session

Warm Up:  500m

Recovery:

• (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull)

EN-1 / Kick: 1500 / 600

• 100 FS Kick
• 4 x (25 FS Drill, 25 FS)
• 2 x 50 FS Kick
• 2 x 100 FS Pull
• 4 x 25 FS Kick
• 2 x 100 FS
• 100 BK Kick
• 4 x (25 BK Drill, 25 BK)
• 2 x 50 BK Kick
• 2 x 100 BK Pull
• 4 x 25 BK Kick
• 2 x 100 BK
• 2 x (3 x 50 IM seq)

LAP:

• 4 x (25 FS, 25 easy) … 1x Build, 1x Fast

Swim Down:  300m