Long Aerobic FS session
Warm Up: 500m
EN-1 / Kick: 1400 / 200
- 3 x 50 Fin Kick mix on 1:15
- 300 FS Fins on 5:00
- 200 FS, swim 3:00
- 3 x 50 Kick on 1:30
- 300 FS Pull on 5:00
- 200 FS, swim 3:00
- 2 x 200 FS on 3:30, swim 3:00
- 50 BK Recovery
EN-2: 500m
- 5 x 100 FS on 1:40, swim 1:25
- 100 BK Recovery
EN-3: 400m
- 200 FS Fast on 3:00
- 2 x 100 FS Fast on 1:35
- 100 BK Recovery
LAP: 300m
- 6 x 50 FS Fast on 1:30, min Stroke/time
Swim Down: 200m