Recovery / Base Aerobic Session
Warm Up: 550m
Kick / EN-1: 200 / 800 (400 recovery)
- 2 x 50 BK Fin Kick on 1:00
- 50 easy
- 50 Scull
- 2 x 100 BK on 2:00, swim 1:39 act:
- 4 x 50 BK on 1:00, swim 48
- 100 BK Fins Recovery
- 2 x 50 BK Fin Kick on 1:00
- 50 easy
- 50 Scull
- 2 x 100 FS on 1:45, swim 1:26 act:
- 4 x 50 FS on 1:00, swim 43
- 100 BK Fins Recovery
Hypoxic: 250 (200 Recovery)
- 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1
- 200 BK Fins Recovery
Blocks if Possible: 100
- 8 x Dive / Breakout 4x FS 4x BK
OR
Floating Still at Mid-Pool – blasts to wall
Swim Down: 200