Aerobic Session
Warm Up: 500m
EN-1 / Kick: 1200 / 300
- 3 x 50 FS Kick
- 6 x 100 FS (2x Pull, 2x Fins, 2x Full)
- 3 x 50 BK Kick
- 6 x 100 BK (2x Pull, 2x Fins, 2x Full)
EN-2 / EN-3: 500 / 200
FS: 2 x 50 Cruise – 50 Fast, 3 x 50 Cruise, 50 Fast on 1:00- BK: 2 x 50 Cruise – 50 Fast, 2 x 50 Cruise, 50 Fast on 1:05
LAP: 150
- 6 x (25 Fast, 25 easy)
LA Tol Kick: 50
2 x (25 Max kick, 50 easy)
Swim Down: 200m