Recovery / Aerobic Session
Warm Up: 400m
Recovery: 300m
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim)
EN-1 / EN-2 / Kick: 800 / 400 / 400
- 2 x 50 BK Kick
- 200 BK Fins
- 2 x 50 BK Kick
- 2 x 100 BK (1x Pull, 1x Swim)
- 4 x 50 BK on 1:05, swim 45-47
- 50 easy
- 2 x 50 FS Kick
- 200 FS Fins
- 2 x 50 FS Kick
- 2 x 100 FS (1x Pull, 1x Swim)
- 4 x 50 FS on 1:00, swim 38-40
- 50 easy
LAP: 100
- 4 x (25 Fast, 25 easy) on 1:15 (2x BK, 2x FS)
LAP Kick: 100
- 4 x (25 Fast Kick, 25 easy) (2x BK, 2x FS)
Power: 100
- 4 x 50 easy with power Flags-In-Out
Swim Down: 200m