Sprint Season – Gen Aerobic WK 2/2 – Monday

Borden Noon

Warm Up:  500m

Kick:  400

• 6 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:15

EN-1/2: 1000/150

• 2 x 100 Fins (BK, FS)
• 2 x 100 Pull (BK, FS)
• 2 x 100 (BK, FS)
• 4 x 50 BK on 1:05, last one fast
• 4 x 50 FS on 1:00 last one fast
• 3 x 50 IM Seq on 1:05 last one fast
• 50 easy

EN-3:  100

• 4 x 25 IM seq on 30 Fast
• 50 easy

LAP: 150 (150 Recovery)

• 6 4 x (25 Fast, 25 easy) on 1:30, 3x BK, 3x FS

Swim Down:  200m