Mixed session – no weights
Warm Up: 800m
Aerobic Kick: 200m
- 2 x (25 IM Kick on 45 sec)
- 50 Easy
EN-1: 300m
- 2 x (3 x 50 IM seq on 1:05)
LAP: 200m
- 8 x (25 IM Sprint, 25 easy) on 1:30
LA Tol Kick: 50m
2 x (25 FS Sprint Kick, 25 easy kick, 50 easy)
LAP Kick: 100m
4 x 20 IM Sprint Kick, easy back
Power: 50m
4 x 12.5m mid-pool to wall blast, easy back
Power Kick: 50m
4 x 12.5m Dolphin blast, easy rest of 25
Swim Down: 200m