Nationals – General Aerobic – WK 5/7 – 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 / EN-2:  1000 / 350 (100 Recovery)

• 4 x 100 BK on 2:00, swim 1:38
• 50 BK, swim 45
• 50 easy
• 3 x (3 x 100 FS GO ON 1:45 or 15-20 sec rest) as
  — #1 and #2 EN-1 Aerobic Swim 1:28
  — #3 EN-2 Anaerobic Threshold Swim 1:25
• 100 Recovery

EN-3:  600 (200 Recovery)

• 5 x 50 BK GO ON 1:00, swim <45
• 100 Recovery
• 7 x 50 FS GO ON 55, swim <40
• 100 Recovery

Kick:  400 (100 Recovery)

• 7 x 50 Kick GO ON 1:20, kick < 1:10 – 4x FS, 4x BK
• 100 easy

LAP:  150 (150 Recovery)

• 1 x (50 Fast, 50 easy) on 2:30
• 4 x (25 Fast, 25 easy) on 1:30

Swim Down:  200