Nationals – General Aerobic – WK 1/4 Friday

Warm Up: 500 Mix

Kick:  300m / 50 Recov

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

EN-1:  700m

  • 2 x 100 BK on 2:00, swim 1:37
  • 6 x 50 IM seq on 1:00
  • 2 x 100 FS on 1:45, swim 1:27

LAP:  200m / 250 Recov

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

LAP: 150m / 300 Recov

  • 3 x (50 BK Sprint, 2 x 50 Easy on 1:15)  (act:  36, 37, 38)

Swim Down:  200

2300m + Weights

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