Aerobic Burn / 2450m

Distance: 2450m Warm Up: 500m as *100m Free *50m Back *50m Single Arm Fly (25m per arm) *25m Sculling *25m Kick on back *Repeat Main 6 x 100m on :20 RI *Odds: 25m Kick, 75m Free *Evens: 75m Free, 25m Kick 2 Rounds 4 x 50m Pull on :15 RI *#1 - 3 as 130 - 140 HR *#4 as 160+ HR *Rd 1: PB, PD, SN *Rd 2: PB, PD (Optional) 4 x 75m Kick on :20 RI *1 Smooth *1 Desc 25's 1 - 3 *1 Smooth *1 Rev Desc 25's 1 - 3 50m Easy 2 x 200m as *50m Free, 50m Back (2x) *50m Free, 100m Back, 50m Free Cool Down 200m as *50m Kick *100 Swim *50m Kick