Long Aerobic session
Warm Up: 400m
EN-1/2/Kick mix: 1200 / 600 / 300
- 2 x 200 FS Fins on 3:15, swim 3:00
- 200 FS @ EN-2 swim 2:55 (act 2:52)
- 2 x 50 Kick
- 2 x 200 FS Pull on 3:15, swim 3:00
- 200 FS @ EN-2 swim 2:55 (act 2:52)
- 2 x 50 Kick
- 2 x 200 FS on 3:15, swim 3:00
- 200 FS @ EN-2 swim 2:55 (act 2:49)
- 2 x 50 Kick
EN-2: 500
- 300 FS swim 4:25, on 4:45 (act 4:18)
- 200 FS (act 2:44)
LAP: 300
6 x (50 FS Strong, 100 Hold Stroke)
Swim Down: 200