LA Tol
Warm Up: 700m
Aerobic Kick: 350
- 100 FS Kick on 15
- 50 FS Kick on 15
- 100 BK Kick on 15
- 50 BK Kick on 15
- 2 x 25 FL Kick on 15
- 50 Easy
EN-1 / EN-1/2: 300 / 100
- 200 BK on 20+sec
- 2 x 100 BK on 2:00 desc act: 1:33, 1:29
LAP: 100m
- 4 x (25 IM sprint, 50 Easy) on 1:45
LA Tol: 200m
- 4 x (25 FS Sprint on 45)
- 200 FS Recov
- 4 x (25 FS Sprint on 45)
- 200 FS Recov
LA Tol Kick:
- 3 x (25 BK Sprint Kick, 50 Easy)
act 22, 24, 23 - 50 Easy
Power: 50
4 x Power start, easy rest of 25
Swim Down: 200m