Nationals – General Aerobic – WK 2/4 Thursday

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 FS:  100

  • 4 x 25 FS Fast on 45 sec
  • 100 easy

LAP Kick: 100

  • 2x 25 Fast Kick
  • 2x max SDK

Swim Down:  200 Easy

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