Aerobic
4000 m
May 23, 2015
Description
Warm up 1000 m
200 free
50 fly kick, 50 pull free
100 breast
50 back kick, 50 pull free
100 back
50 breast kick, 50 pull free
100 fly
100 free kick, 100 pull free
Mini 500 m
400 free w options
1) time
2) 7 m and breathing
3) build each 100 m
100 relaxed
Main 2000 m
2 x (4 x 100 m (fly, bk, br, fr)
200 free build
400 m (100 free, 100 choice)
Warm down 500 m
200 swim choice
100 kick choice
200 pull free