Aerobic Mix with Sprints
Warm-Up: 400m
- 100m Pull FS
- 100m Pull BK
- 100m Pull BR
- 100m Swim with Fins and paddles mix FS/BK
Set 1: 550m KICK
- 6 x 25m Dolphin Kick with fins on 45 sec (alt FS / BK)
- 4 x (25m Kick FS with board, 25m Kick BR)
- 4 x (25m Kick BK with board, 25m Kick BR)
Set 2: 800m AEROBIC (A3), 200m Easy
- 4 x 100m FS on 1:50, swim on 1:30 (with drag suit)
- 100m Easy Swim
- 4 x 100m BK on 2:00, swim on 1:35
- 100m Easy Swim
Set 3: 100m Sprint, 200m Easy
- 4 x (12.5m Overspin FS (feet dragging), easy swim rest of 50)
- 2 x (25m Sprint, 25m Easy swim) 1st FL, 2nd FS
Cool down swim – 300m
W.U. 400m, Kick 550m, Main 900m Work, 400 Easy, Swim Down 300m Total 2750m