Aerobic Session
Warm Up: 550m
EN-1 / EN-2 / Kick: 1000 / 150 / 300
- 2 x 50 BK Kick
- 3 x 100 BK
- 2 x 50 FS Kick
- 3 x 100 FS
- 2 x 50 BR Kick
- 3 x 100 IM
- 5 x 50 (1x BK, 1x FS, 3x IM seq faster)
- 50 recovery
LAP / LAP Kick: 100 / 50
- 25 FL, 25 easy
- 25 BK, 25 easy
- 25 BR, 25 easy
- 25 FS, 25 easy
- 50 recovery
- 2 x 25 Fast kick
- 50 recovery
Blocks:
- 4x Dive/Breakout
Swim Down: 200m