LA Tol BK Focus
Warm Up: 700m
Aerobic Kick: 200m
- 4 x 50 BK Kick on 1:20
act: all 60s - 50 Easy
EN-1 / EN-1/2:
- 5 x 100 BK on 2:00, desc #5
act: #1-4 1:41, #5 1:35
LA Tol: 250m
- 5 x (50 BK Sprint, 100 Easy) on 3:00 **next time try 3:30 for max speed***
act: 38, 39, 40, 40, 37 - 100 RECOV
LAP: 100m
- 4 x (25 FS Sprint, 25 Easy) on 1:30
- 100 RECOV
LA Tol Kick: 100m
- 4 x (25m BK Sprint Kick, 25 easy BK Kick, 50 easy swim)
act: 23, 23, 23, 21
Power: 50m
4 x 12.5m Dive Break-out, easy back
Swim Down: 200m