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

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