Warmup En1

1 x

1 x 200 Ch 3:00

12 x 25 Back Odd Catchup even Swim work underwater and 3strokes :30

2 x 75 Back Kick 1:20

8 x 50 D 1-4 [4 Free :45 4 Ch :55]

12 x 25 Fly :30

2 x 75 Fly Kick on back or board 1:20

8 x 50 D 1-4 [4 Free :45 4 Ch :55]

12 x 25 Odd Drill even Swim :30

4 x 75 Free or Breast Kick 1:20

8 x 50 D 1-4 [4 Free :45 4 Ch :55]

Initial Speed Sp3

8 x

1 x 15 Breakout :20

1 x 25 Turn :30

1 x 10 Finish :30

Threshold En3

6 x

1 x 75 Dive 1:15

3 x 50 :55

6 x 25 :30

1 x 25 easy 1:05