Nationals – Specifics WK 3/9 – Monday

Recovery Week – Borden Noon Aerobic session

Warm Up:  500m

Recovery:  300

• 2 x (25 Kick, 50 Swim, 25 Kick 50 Scull)

EN-1 / Kick:  1200 / 300

• 3 x 50 Fin Kick on 1:00
• 3 x 200 BK, 2x Fins, 1x Full
• 3 x 100 FS Fins
• 3 x 50 Fin Kick on 1:00
• 3 x 100 FS Pull

LAP: 200m (200 recovery)

• 2 4 x (50 Fast, 50 easy) on 2:00 2x BK, 2x FS

LAP Kick:  100m (100 recovery)

• 4 x (25 Fast Kick, 25 easy) 2x BK, 2x FS

Power:  50m

• 4 x Max Dolphin … or Dives

Swim Down:  200m