Aerobic Drills
Warm-Up: 1000m
- 100m Pull FS
- 100m Pull BK
- 100m Pull BR
- 5 x 50m FS Stroke Technique with Paddles and Fins
- 5 x 50m BK Stroke Technique with Paddles and Fins
- 200m Kick Mix
Set 1: 110m AEROBIC (A1)
- 100m FS Pull
- 100m FS Swim with Fins
- 2 x 50m (FS-BR) Kick with Board
- 100m FS Swim full stroke
- 100m BK Pull
- 100m BK Swim with Fins
- 2 x 50m (BK-BR) Kick no Board
- 100m BK Swim full stroke
- 100m BR Pull
- 2 x 50m BR Kick No Board
- 100m BR Swim full stroke
W.U. 1000m, Main 1100m