Aerobic and Speed – 1 HR only
Warm Up: 400m
EN-1 / Kick: 1500m
- 3 x 50 BK Kick on 1:30
- 3 x 200 BK on 3:45
- 3 x 50 FS Kick on 1:30
- 3 x 200 FS on 3:30
LAP: 200m
- 2 x (50 BK Sprint on 1:05, 2 x 50 BK recov on 1:05) on 3:45
- 2 x (50 FS Sprint on 1:00, 2 x 50 FS recov on 1:00) on 3:30
Swim Down: 200m