Warmup En1

1 x

1 x 200 Ch 3:00

12 x 25 Odd Streamline back Kick FAST! even Back Smooth [focus on body line] :30

4 x 75 Back D/D/S 1:15

4 x 100 Free / Back 1:30

12 x 25 Odd Fly Kick even Fly Strong :30

4 x 75 Fly D/D/S 1:15

4 x 100 Free / Fly 1:30

12 x 25 Odd Breast Kick even Breast swim :30

4 x 75 Breast D/D/S 1:15

4 x 100 Free / Breast 1:30

Initial Speed Sp3

8 x

1 x 15 Dive or breakout :20

1 x 25 Turn :30

1 x 10 Finish :30

Threshold En3

3 x

4 x 25 :30

4 x 75 1:15

4 x 25 :30

6 x 50 :55

4 x 25 :30

:45 rest