Aerobic / recovery day
Warm Up: 600m
RECOV: 200 BK Fins
Aerobic Kick: 200m
- 4 x 50 BK Kick on 1:20 (FS on 1:30)
act: #3, 4 – 60sec - 50 Easy
EN-1 / EN-2: 300 / 100
- 200 BK on 3:45 (FS on 3:30)
act: 3:13 - 2 x 100 BK on 2:00, swim 1:38, < 1:35 (FS on 1:45)
act: 1:35, 1:32
LAP: 100m
- 4 x (25 BK Sprint, 25 Easy) on 1:30
act: 19, 19, 18, 18
Repeat all of the above from RECOV, replace with FS
LAP Kick: 75m
3 x (25 FS Sprint Kick, easy kick back, 50 Easy)
Power Kick: 50m
4 x 12.5m max dolphin kick, easy rest of 25
Swim Down: 200m