Long Aerobic FS session
Warm Up: 500m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 kick, 50 swim)
EN-1: 1200
- 2 x 200 FS Fins on 3:15, swim 2:55 or under
- 2 x 200 FS Pull on 3:15, swim 3:00 or under
- 2 x 200 FS on 3:15, swim 2:59
- 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
- 200 FS Fast on 3:00… 2:44
- 100 FS Fast … 1:20
- 100 BK Recovery
LAP: 200
3 x (50 FS Fast, 50 recovery) on 2:30- 4 x (25 FS Fast, 25 easy) on 1:15
Swim Down: 200m