Nationals – General Aerobic – WK 4/7 – Tuesday

Borden Noon

Warm Up:  600

• 200 FS / BK mix
• 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
• 100 IM Drill

EN-1:  800

• 50 BK on 1:00, swim 50
• 100 BK on 2:00, swim 1:38
• 150 BK on 2:45, swim <2:30
• 50 FS on 1:00, swim 42
• 100 FS on 1:45, swim 1:28
• 150 FS on 2:30, swim < 2:15
• 200 FS, swim 3:00
• 50 easy

EN-2:  300

• 3 x 100 FS on 1:40, swim 1:25 (act:  1:23, 1:25, 1:22)
• 50 easy

EN-3:  500 (200 Recovery)

• 4 x 50 BK on 1:00, swim <45  (act:  44, 44, 45, 45)
• 100 Recovery
• 6 x 50 FS on 55, swim <40  (act:  38, 39, 40 40 40 39)
• 100 Recovery

Kick:  350 (100 Recovery)

• 7 x 50 Kick on 1:20 – 4x FS, 3x BK  (act:  all about 1:07)
• 100 easy

LAP:  100 50 (100 Recovery)

• 2 1 x (50 Fast, 50 easy) on 2:30

Swim Down:  200