Base Aerobic / Recovery Session
Warm Up: 550
Recovery: 400
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)
EN-1/Kick: 800 / 400
- 100 BK Fins Kick on 2:00
- 2 x 50 BK Fins Kick on 1:00
- 200 BK Fins
- 2 x 100 BK on 2:00
- 100 FS Fins Kick on 2:00
- 2 x 50 FS Fins Kick on 1:00
- 200 FS Pull
- 2 x 100 FS on 1:45
- 50 easy
LAP: 150
- 6 x (25 Fast mix, 25 easy mix) 3x BK, 3x FS
Power: 50
4 x Dive / Breakout
Swim Down: 200