Warm Up: 600m
- 200 FS / BK Pull mix
- 4 x (25 Kick, 25 Drill, 25 Swim) IM mix
- 2 x (25 FS Build, 25 Easy BK)
Kick Set:
- 2-4 x (25 FS kick, 25 FL/BK/BR) on 15 sec
- 50 Easy
Set 1: FS Drils
Sculling
- 1-2 x (25 Entry Scull, 25 Catch Scull,
25 Finish Scull, 25 Scull on Back) on 15 sec
FS Arm Drills
- 1-2 x (25 L-Arm, 25 R-Arm, 50 FS) with our without board
- 25 Easy to Deep end
- Press-Up Demo, 2 x 8 reps
- 25 Easy to Shallow End
- 2 x 25 Finger Trip Drag
- 2 x 25 Fist
Set 2: EN-1 Base Aerobic
- 4 x 25 FS Pull Count Strokes on 15
- 4 x 25 FS Count Strokes on 15
- 4 x 50 FS
Swim Down: 200m