Warm Up: 600m to 6:10
- 200 FS / BK Mix
- 100 BR
- 25 L-Arm Board FS, 25 R-Arm Board FS, 50 FS
- 25 L-Arm BK Look, 25 R-Arm BK Look, 50 BK
- 50 Flying BR, 25 Goggle BR, 25 BR
Kick: Fins
- 1-2 x (50 FS Kick, 50 BK Kick, 50 BR Kick) on 15 sec rest / 50m
- 1-2 x (25 FL Kick (board), vertical Kick 15 sec, 25 FL Kick)
- 2 x 25 1-Arm FL
- 25 Streamline Dolphin Underwater
when air needed, surface, flip on back dolphin kick to wall
Vertical Kick 15 sec
25 Streamline Dolphin Kick back (with flip to BK) - 2 x 25 FS Arms with Dolphin Kick, vertical kick between
- 25 Dolphin Underwater arms at side
Flip to back to finish
Vertical Kick 15 sec
25 Dolphin Underwater arms at side - 2 x 25 FL
Stroke
- 2 x 25 Scull out Front
with Pull Buoy
Elbows at surface - 2 x 25 Scull with Dolphin Kick
add undulation
Bum up as hands scull out - 2 x 25 FL
- Four Kicks – One Pull
Three kicks arms at Front
One Kick to Pull Through - 2 x 25 FL
- 2 x 25 FL breathing every Two
ease off the base – focus on breathing
Big air in on pull, exhale continuously through next stroke
Keep Head down
EN-1: (ran out of time for the Base Aerobic set)
- 2 x 50 FS
- 100 FS
- 2 x 50 BK
- 100 BK
- 2 x 25 BR
- 50 BR
Swim Down: 100m + if time