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

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