Mixed Aerobic & Speed session
Warm Up: 600m
Recovery: 200
- 200 BK Fins
Kick: 200m
- 2 x 50 FS Kick on 15 sec
- 4 x 25 FS Kick on 15 sec
EN-1: 600m
- 300 FS Pull on 4:45
- 300 FS
LAP: 200m
- 75 Sprint, 125 Recovery
- 50 Sprint, 100 Recovery
- 3 x (25 FS Sprint, 50 recovery)
Power: 100m
- 2 x (50 swim – twice through shallow pool wade – 50 swim)
Swim Down: 300m