LA Tol + weights
Warm Up: 700m
Aerobic Kick: 350m
- 100 BK on 15
- 2 x 50 BK
- 100 FS
- 50 FS
EN-1: 300m
- 3 x 100 BK on 2:00
act 1:41, 1:40, 1:39
LAP: 100m
- 4 x (25 FS Sprint, 25 Easy) on 1:30
with turn at 25
LA Tol: 300m
- 4 x (75 BK Sprint, 125 Easy) on 4:30
act: 61, 60, 63, 64 - 200m BK Fins RECOV
LA Tol Kick: 75m
3 x (25 BK Sprint Kick, 75 Easy)200m BK RECOV
Power: 50m
4 x 12.5m Blast, easy rest of 25
Swim Down: 200m