LA Tol BK Session – plus weights
Warm Up: 900m
Aerobic Kick: 200m
- 8 x 25 IM kick on 45 sec
- 50 Easy
LAP: 100m
- 4 x (25 BK Sprint, 25 Easy) on 1:30
- 50 Easy
LA Tol: 300m
- 100 BK for Time – act: 1:15
- 200 RECOV
- 4 x (50 BK Sprint, 100 easy)
act: 38, 37, 39, 37 - 100 RECOV
LA Tol Kick: 100m
- 2 x (33m BK Sprint Kick, easy kick rest of 50, 50 easy)
LAP Kick: 75m
3 x (25 FS Sprint Kick, easy Kick back)
Swim Down: 200m+