Nationals – General Aerobic – WK 2/4 Monday

Warm Up: 550m

• 200 BK/FS mix
• 25 BR, 25 BR Kick
• 200 BK/FS Fins/Paddles
• 100 IM Drills

EN-1 / Kick:  650 / 600 / 150 recov

• 100 BK Fins Steady
• 2 x 50 BK Fins Kick Strong on 1:00
• 100 BK on 2:00, swim 1:37
• 2 x 50 BK on 1:00, swim 46
• 50 easy
• 100 FS Fins Steady
• 2 x 50 FS Fins Kick Strong on 1:00
• 100 FS on 1:45, swim 1:26
• 2 x 50 FS on 1:00, swim 41
• 50 easy
• 100 BR Kick Steady
• 2 x 50 BR Kick Strong on 1:15
• 100 IM on 2:00
• 3 x 50 IM Seq on 1:00
• 50 Easy

LA Tol FS: 150m / 250 Recov

• 2 x (50 FS Sprint, 2 x 50 Easy on 1:00) act:  32, 34
• 2 x (25 FS Sprint, 25 easy) on 1:30  act: 14.5, 15

SDK / Sprint Kick: 225m

• 2 x dive maximum SDK, easy rest of 50
• 2 x BK SDK
• 50 easy
• 25 MAX FS kick, 25 easy
• 25 MAX BK Kick, 25 easy
• 4 x Dive/Breakout from blocks

Swim Down:  200 Easy