Long Aerobic FS session
Warm Up: 500m
Recovery: 300m
- 4 x (25 Kick, 25 Drill, 25 swim)
EN-1: 1000
- 200 Fins on 3:30
- 100 FS
- 200 Pull on 3:30
- 100 FS
- 2 x 200 FS on 3:30
EN-2: 400
- 4 x 100 FS on 1:40, swim 1:25 … all 1:25
- 100 BK recovery
LAP: 100
- 2 x (25 FS Fast, 25 easy) on 1:15
Swim Down: 200m