Nationals – General Aerobic WK 1/4 – Thursday

Warm Up: 600m

  • 200 FS-BK mix
  • 200 FS Pull Snorkle
  • 200 IM Drills

Recov: 300

  • 2 x (25 Kick, 50 swim, 25 Kick 50 swim) 1x FS, 1x BK

EN-1/2 / Kick:  800 / 400 / 200 / 100 recov

  • 50 Scull
  • 4 x 50 BK Fins on 1:00
  • 2 x 100 BK on 2:00, swim 1:37
  • 4 x 50 BK on 1:05, desc 1-4 from 49
  • 4 x 25 BK Kick 45
  • 50 easy
  • 50 Scull
  • 4 x 50 FS Pull on 1:00
  • 2 x 100 FS on 1:45, swim 1:27
  • 4 x 50 FS on 1:00, desc 1-4 from 42
  • 4 x 25 FS kick on 45
  • 50 easy

LAP: 200m / 200 recov

  • 2 x 4 x [25 Sprint IM seq, 25 Easy] on 1:30

Swim Down:  200 Easy

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