Swimming
Warm Up (1,500)
- 500 swim
- 400 swim w. paddles
- 300 scull/swim by 25
- 200 kick
- 100 easy
Main Set (3,100)
- 4 x 25 on 1:15
- - 15m blast with fins + chute
- 4 x 200 on 2:30
- - Back with fins
- 100 easy
- 4 x 25 on 1:15
- - 15m blast with fins
- 4 x 200 on 2:30
- - Back with fins
- 100 easy
- 4 x 50 on 1:15
- - Fast Breakout
- - Fast Turn
- - Fast Finish
- - 25 EZ, 25 Fast
- 4 x 200 on 2:30
- - Back with fins
- 100 easy
- Stretching, activation, core work before swim
- Some speed mixed with aerobic back with fins.