Saturday Feb 7th Long aerobic

• 700-800 long smooth swim on 15:00

• 350-400 IM as kick/swim/kick/swim by 100 on 8:00

• 200 pull (pbl) on 4:00

• 100 kick 2:00

20×100 on 1:25/1:30/1:40/1:50

• 1 min rest at 8

• 1 min rest at 14

• 1 min rest at 18

once finished start or join in the kick set

4x thru IMO by round

• 4×25 blast kick :30

• 2×25 ez swim :30

Warmdown: 2x thru

• 50 breast pull 1:20

• 4×25 breast 3 kip 1 pull :40

• 25 fast hands :30

• 50 breast on 1:00

• 25 breast kick on back  :30

4600 m