Aerobic Mix
Warm-Up: 500m
- 100m Pull FS
- 100m Pull BK
- 100m Pull BR
- 100m BK Drills with Fins
- 100m FS Drills with Fins
Set 1: 500m AEROBIC (A3), 50m Easy
- 5 x 100m FS on 1:40, swim on 1:25
- 50m Easy Swim
Set 2: 300m KICK, 50m Easy
- 5 x 50m Kick mix on 1:10
- 50m Easy Swim
- 2 x (25m Kick Sprint [~22 sec], 50m Easy Swim)
Set 3: 400m AEROBIC A3
- 4 x 100m BK on 1:50, swim on 1:35
Set 4: 400m AEROBIC A2
- 4 x (25m BR easy, 25m FL, 25m BR easy 25m FL) on 15 sec rest / 100m
Set 5: 50m SPRINT, 150m Easy
- 4 x (12.5m Sprint IM seq, easy swim rest of 50) on 1:30
Cool down swim – 100m
W.U. 500m, Kick 300m, Main 1550m, Swim Down 100m