Nationals – General Aerobic – WK 2/4 Wednesday

Warm Up: 550m

EN-1 / Kick:  600 / 600 / 150 recov

• 3 x 100 Kick on 2:15, 1x BK Fins, 1x FS Fins, 1x BR
• 100 BK on 2:00, swim 1:37
• 100 IM on 2:00
• 100 FS, swim 1:26
• 6 x 50 Kick on 1:00, 2x BK Fins, 2x FS Fins, 2x BR
• 6 x 50 on 1:00, 2x BK, 2x FS, 2x IM
• 50 Easy

LA Tol FS: 150m / 250 Recov

• 2 x (50 BK Sprint, 2 x 50 Easy on 1:15)  act:  35.5, 37
• 2 x (25 BK Sprint, 25 easy) on 1:30

LA Tol Kick:  50 / 50 Recov

• 25 MAX FS kick, 25 easy
• 25 MAX BK Kick, 25 easy

Power Kick / Power: 50 / 75

• 2 x BK SDK
• 8 6 x Dive/Breakout from blocks

Swim Down:  200 Easy