Aerobic Session
Warm Up: 550m
EN-1 / EN-2 / Kick: 700 / 100 / 400
- 3 x 50 BK Fins Kick on 1:00
- 2 x 100 BK on 2:00
- 3 x 50 FS Fins Kick on 1:00
- 2 x 100 FS
- 2 x 50 BR Kick on 1:15
- 100 IM
- 3 x 50 BK on 1:05, desc 1-3 from 47
- 3 x 50 FS on 1:00, desc 1-3 from 41
- 50 recovery
LAP: 100
- 4 x (25 Fast, 25 easy) on 1:30, 2x BK, 2x FS
LA Tol: 50
- 50 Fast BK kick
- 100 recovery
Blocks:
- 4x Dive/Breakout
Swim Down: 200m