Swim - A mix of free style and back stroke

Swim - Warm up 300m easy swim

100m freestyle kicks

10 x 50m with fines, 25m start underwater fly kicks till 1/2 pool, turn with the core and finish in back kicks / 25m 6 backstroke kicks left arm, 6 backstroke kicks right arm.

10 x 50m pull with paddles and pull boy, 25m minimum amount of strokes / 25m minimum amount of breathing - best result 16 strokes - 3 breathing

2 x (4 x 100m) as 25m back - 75m free -/ 25m free - 25m back - 50m free / 50m free - 25m back - 25m free / 75m free - 25m back. each turns needs to be flip turns!

Work on flip turns

Cool down 50m