Warm Up:  600m

Kick:  300

  • 4 x 50 Fin Kick on 1:00
  • 2 x 50 BR Kick on 1:15
  • 50 easy

EN-1 /EN-2:  550

  • 100 BK Fins
  • 4 x 50 BK desc on 1:05
  • 100 FS Pull
  • 3 x 50 FS desc on 1:00
  • 50 easy

La Tol:  300

  • 3 x 100 BK Fast on 3:00, aim for tight times (act:  1:28, 1:29, 1:27)
  • 100 easy
  • 6 x 50 FS with Hypoxic breathing on 1:15
    Breathing per 25: 3/3, 2/3, 2/2, 1/2, 1/2, 1/2

Power:

  • 4x Dive/Breakout

Swim Down:  200

 

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