08.29.09 - Aerobic Day

Warmup (800)
Last 25 of each swim stroke:
200 (missed 100)
175
150
125
100
75
50
25

EN 2 (3400)
5 x 200 @2:30 (held 2:20)
2 x 50 @1 min
4 x 200 @2:30 (2:14, 2:11, 2:14, 2:14)
2 x 50
3 x 200 @2:30 (2:14/2:15)
2 x 50 @1
2 x 200 @2:30 (2:18s)
2 x 50 @1
200 IM (2:24)

EN 1/2 K(600)
4 x {
75 DK @1:25
75 flutter @1:15
}

200 warmdown