Collingwood – Long Aerobic FS session
Warm Up: 500m
Kick: 250
- 5 x 50 Fin Kick mix on 1:00
EN-1: 1400
- 200 FS fins on 3:15, swim ~2:55
- 300 FS Fins on 5:00, swim ~4:25
- 300 FS Pull on 5:00, swim ~4:30
- 200 FS Pull on 3:15, swim ~3:00
- 2 x 200 FS swim on 3:15, swim 3:00
- 50 BK recovery
EN-2: 500
- 10 x 50 FS on 55sec, swim 40
- 100 BK recovery
EN-3: 200
- 200 FS Faster than 2:50
- 100 BK Recovery
LAP: 150 / 100
- 6 x (25 FS Fast, 25 easy) on 1:30 3x FS, 3x BK Block Starts
Swim Down: 400m