Nationals – Specifics WK 3/9 – Thursday

Borden Noon – Aerobic Mix

Warm Up:  500m

EN-1 / Kick:  600 / 300

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

LAP:  300m (400 recovery)

• 50 FS Fast, 2 x 50 easy on 1:00
• 4 x (25 FS Fast, 25 easy) on 1:30
• 50 BK Fast, 2 x 50 easy on 1:15
• 4 x (25 BK Fast, 25 easy) on 1:30

Race Pace:  200m (300 recovery)

• 4 x 25 FS on 30, swim 16
• 3 x 50 FS on 1:00 Recovery
• 4 x 25 BK on 30, swim 18
• 3 x 50 BK on 1:15 Recovery

LAP Kick:  100m (100 recovery)

• 4 1 x (25 Kick Fast, 25 easy)

Power:  100m

• 8 x Dive / Breakout

Swim Down:  200m