400 Wup - Tech.
5x100 4str. (15sec)
6x50 kick legs (15sec)
200m Cr. (count strokes)
10 X 50 But. (25 sprint + 25 easy) (30sec)
300m Cr. Easy
4x400m Cr. (20sec)
1:PB 100 TEMPO 1 + 100 TEMPO 3 x2
2:PB + PAL 100 TEMPO 1 + 100 TEMPO 3 x2
3:PB 200 3/5/7/9 Br. + 200 EASY
4:PB+PAL 200 3/5/7/9 Br. + 200 EASY
3 x 100 Cr. Progr. Sprint (20sec)
500 Easy Rec.
5x100 4str. (15sec)
6x50 kick legs (15sec)
200m Cr. (count strokes)
10 X 50 But. (25 sprint + 25 easy) (30sec)
300m Cr. Easy
4x400m Cr. (20sec)
1:PB 100 TEMPO 1 + 100 TEMPO 3 x2
2:PB + PAL 100 TEMPO 1 + 100 TEMPO 3 x2
3:PB 200 3/5/7/9 Br. + 200 EASY
4:PB+PAL 200 3/5/7/9 Br. + 200 EASY
3 x 100 Cr. Progr. Sprint (20sec)
500 Easy Rec.