Aerobic Session
Warm Up: 400m
EN-1 / Kick: 1000 / 200
- 2 x 50 BK Kick on 1:30
- 5 x 100 BK on 1:55, swim 1:40
- 2 x 50 FS Kick on 1:30
- 5 x 100 FS on 1:45, swim 1:30
- 50 easy
EN-2/EN-3: 400 / 400
- 4 x 100 BK on 2:00, desc 1-4 from 1:35 (act: 1:34, 1:33, 1:30, 1:28)
- 50 easy
- 4 x 100 FS on 1:45, desc 1-4 from 1:25 (act: 1:20, 1:19, 1:17, 1:20)
- 50 easy
LAP: 100m
4 x (25 Sprint, 25 easy) on 1:30 2x BK, 2x FS
Swim Down: 200m