Aerobic Session
Warm Up: 550m
EN-1 / EN-2 / Kick: 700 / 100 / 400
- 50 BK Kick – 100 BK – 50 BK Kick – 100 BK – 50 BK Kick
- 50 easy
- 50 FS Kick – 100 FS – 50 FS Kick – 100 FS – 50 FS Kick
- 50 easy
- 50 BR Kick – 50 IM – 50 BR Kick – 50 IM
- 50 easy
- 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 easy
LAP: 100
- 2 x (50 Fins/Paddles Min Strokes/Min Time, 50 easy)
(act: 29 @ 12/13 and 30 @ 13/14)
LA Tol: 50
- 50 Fast FS kick (act: 55)
- 100 recovery
Blocks:
- 4x Dive/Breakout
Swim Down: 200m