Nationals – General Aerobic – WK 2/4 Tuesday

Warm Up: 500m

Kick:  300m

• 2 x 50 BK Kick on 1:30
• 2 x 50 FS Kick on 1:30
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1 / EN-2:  600 / 300

• 2 x 100 BK on 2:00, swim 1:37
• 5 x 50 BK on 1:05, desc 1-5 from 48
• 2 x 100 FS on 1:45, swim 1:27
• 5 x 50 FS on 1:00, desc 1-5 from 42
• 50 easy

LAP:  200 / 300 Recovery

• 4 x (25 FS Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
• 50 Easy
• 4 x (25 BK Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
• 50 Easy

LA Tol BK:  100

• 4 x 25 BK Fast on 45 sec
• 100 easy

LAP Kick: 100

• 2 x 25 Fast Kick
• 2 x max SDK

Swim Down:  200 Easy