Aerobic session
Warm Up: 700m
Aerobic Kick: 200m
- 100 FS kick on 15sec
- 100 BK Kick
- 50 Easy
EN-1 / EN-2: 600m / 200m
- 3 x 100 FS on 1:45, desc #3 (1:23)
- 3 x 100 BK on 2:00, desc #3 (1:33)
- 2 x 100 IM on 2:00
LAP: 200m
- 4 x (25 IM Sprint, 25 Easy) on 1:30
- 100 FS Recov
- 4 x (25 BK Sprint, 25 Easy) on 1:30 (17)
- 200 BK Fins
LAP Kick: 50m
- 4 x (20m BK Sprint Kick, rest of 50 easy) on 2:00
Power: 100m
- 4 x 12.5m Blast Sprint, easy rest of 25
2x FS, 2x BK - 4 x 12.5m Blast underwater dolphin, easy rest of 25
Swim Down: 200m