Holiday Week I … Aerobic Session after 3 day break … Officially 1HR only
Warm Up: 500m
EN-1/Kick: 1000m /200m
- 2 x 50 BK Kick
- 5 x 100 BK on 2:00, swim 1:40
- 2 x 50 FS Kick
- 5 x 100 FS on 1:45, swim 1:28
EN-2: 600m
- 2 x 100 BK on 1:55, swim 1:35
- 2 x 50 BK on 1:00, swim 45
- 50 easy
- 2 x 100 FS on 1:40, swim 1:25
- 2 x 50 FS on 1:00, swim 38
- 50 easy
LAP: 100m
- 2 x (25 Sprint, 25 easy) on 1:30
Swim Down: 200m