Warm Up: 500m
EN-1 / Kick: 900 / 200 / 50 recovery
- 50 BK Kick
- 2 x 100 BK on 2:00
- 2 x 50 BK on 1:00
- 50 FS Kick
- 2 x 100 FS on 1:45
- 2 x 50 FS on 1:00
- 50 BK Kick
EN-2: 300 / 100 recovery
- 3 x [
– 100 FS
– crisscross run through wading pool – approx. 1min ] - 50 easy
Race Pace: 400
- 200 FS
- crisscross run through wading pool
- 2 x [100 FS, crisscross run through wading pool]
- 50 easy
LAP: 200m
- 5 x (50 Fast, 50 recovery) 3x FS / 2x BK
Swim Down: 200