Long Aerobic FS session
Warm Up: 500m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 kick, 50 swim)
EN-1: 1200
- 300 FS Fins on 5:00
- 300 FS on 5:00, swim 4:30
- 300 FS Pull on 5:00
- 200 FS swim 3:00
- 50 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 Faster than 1:25/100
LAP: 50
- 2 x (25 FS Fast, 25 easy) on 1:15
Swim Down: 200m