Aerobic/free tech

Suggested lane assignments: Lane 4 Ian, Nik, Luka, Anabel, Farah, Angela; Lane 5 Gabriel, Aedyn, Samah, Anthony, Linda, Eleanor

Warm-up

16 x 25 as [1 uwfk streamline, 1 back 6k switch, 1 straight arm free, 1 IMO smooth] :40

3 x 200 free [breathe 3/5 x 50] ~4:00 or :15 rest

Main set

3 x

2 x 100 free kick with fins [25 fast/25 smooth] 2:00

:30 rest fins off

2 x 150 as [25 6k switch/50 swim low stroke count] ~3:00

12 x 50 free best average :50/:55 [one lane of each pace time]

100 choice easy 3:00

fins on

Cool down

4 x 100 choice [50 drill/50 swim] 2:00