| www.personal-trainer-wales.com | EVF | 2500 mts | ||
| Warm Up - 500 | ||||
| Dist | Reps | Info | Recovery | |
| PULL | 100 | 3 | high elbow | (+15) |
| PULL | 50 | x 4 | focus on entry | (+10) |
| Main Set - 1800 | ||||
| DRILL | 100 | x 2 | Focus on | (+15) |
| single arm | Early Vertical Forearm | |||
| alternate lengths | ||||
| KICK | 25 | x 4 | easy | (+10) |
| SWIM | 200 | x 1 | Building on 50s (BEAK) | (+30) |
| 3 SETS OF ABOVE………..Then straight into……….. | ||||
| …...KICK | 100 | x 1 | HARD | (+20) |
| SWIM | 50 | x 4 | FAST (FOCUS BEAK) | (+10) |
| Warm Down - 200 | ||||
| SWIM | 25 | x 8 | FAST TEMPO | |
| PTW-T006-EVF-2500 | ||||