Warm Up: 500m to 6:10
- 100 FS
- 4 x (25 Kick FS, 25 Swim IM)
- 100 BK Fins
- 100 BR
Set 1: Kick with Fins
- 2-3 x 50 FS Fins Kick on 15 sec
- 2-3 x 50 BK Side Kicking on 15 sec (change sides/25m)
- 2-4 x 25 BK Dolphin on 15 sec
Set 2: BK Technique with Fins
- 25 R-arm BK Recovery, 25 L-arm
- 25 R-arm BK Recovery, 25-75m BK
- 25 L-arm BK Recovery, 25-75m BK
- 2 x 25 Double Arm BK
Watch Hands Enter, finger tips point to the side - 25 R-Arm BK High Elbow
Palm faces back, no pause at hip - 25-75 BK
- 25 L-Arm BK High Elbow
- 25-75 BK
- 2 x 25 Feet First Sculling
Set 3: EN-1 Base Aerobic – Fins off
- 2-4 x 50 BK on 15 sec
Streamline Push-off, Dolphin, - 2-4 x 50 FS on 15 sec
Swim Down: 50 Easy