Long Aerobic FS session
Warm Up: 500m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 kick, 50 swim)
EN-1: 1600
- 400 FS Fins, aim for 6:00
- 300 FS Pull on 4:45 swim 4:30
- 2 x 200 FS (1x Pull) on 3:15, swim 3:00 (both ~2:55)
- 6 x 100 FS (3x Pull) on 1:45, swim 1:28 (1-5 1:27, 6 1:25)
- 100 BK recovery
EN-2: 400
- 4 x 100 FS on 1:40, swim 1:25 … all 1:25
- 100 BK recovery
EN-3: 300
- 6 x 50 FS on 60 sec, swim 35-37sec (#1 35, then 36.5 to 37)
Swim Down: 200m