Warm Up: 550m

Kick: 750m

  • 3 x (100 kick, 2 x 50 kick) #1 FS, #2 BK, #3 BR
  • 50 easy

EN1/2: 200 / 50 Recov

  • 4 x 50 FS on 1:00, desc 1-4 from aerobic
  • 50 easy

LaTol: 150m / 100 Recov

  • 3 x 50 FS fast on 2:00 (act:  34, 34, 35)
  • 100 easy

EN 1/2: 200 / 50 recov

  • 4 x 50 BK on 1:05, desc from 50sec
  • 50 easy

LaTol 150m / 100 recov

  • 3 x 50 BK fast on 2:00 (act:  39, 39.5, 38)
  • 100 easy

Hypoxic:  300

  • 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

Swim Down: 100

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