Aerobic Focus
Warm Up: 700m
Aerobic Kick: 400m
- 2 x 50 FS Kick on 1:30
- 3 x 50 BK Kick on 1:20
- 2 x 50 BR Kick on 1:15
- 2 x 25 FL Kick on 45 sec
- 50 Easy
EN-1: 800m
- 4 x 100 FS on 1:45 – (very tough!)
- 4 x 100 IM on 2:00
EN-2: 300m
- 3 x 100 BK on 2:00, swim <1;35
act: 1:35, 1:36, 1:36 - 100 RECOV
LAP: 200m
- 4 x (25 FS Dive Sprint, 25 Easy) on 1:30
- 4 x (25 IM Sprint on 45)
- 200 RECOV
LAP Kick: 80m
- 4 x (20m BK Sprint Kick, easy rest of 50)
Swim Down: 200m