Aerobic / Recovery Session
Warm Up: 500m
Recovery / EN-1 / Kick: 400 / 800 / 300
- 2 x 50 FS Fin Kick
- 300 FS Pull – low output
- 50 FS Kick
- 200 FS Fins
- 100 FS
- 2 x 50 BK Fins Kick
- 300 BK Fins – low output
- 50 BK Kick
- 200 BK Fins
- 100 BK
EN-2 / EN-3: 400 / 200
- 2 x (3 x 50 FS on 1:00, swim #1-2 @ 40sec, 3 @ 35)
2 x (3 x 50 BK on 1:05, swim #1-2 @ 45, 3 @ 40)
LAP: 150
6 x (25 Fast, 25 easy)
LA Tol Kick: 50
2 x (25 Max kick, 50 easy)
Swim Down: 200m