Collingwood – Long Aerobic FS session
Warm Up: 500m
Kick: 250
- 5 x 50 Fin Kick mix on 1:00
EN-1: 1400 / 50
- 2 x 200 FS fins on 3:15, swim ~2:55
- 2 x 200 FS Pull on 3:15, swim ~3:00
- 3 x 200 FS swim on 3:15, swim 3:00 (act: 3:02, 3:03, 3:03 awful)
- 50 BK recovery
EN-2: 600 / 100
- 6 x 100 FS on 1;40sec, swim 1:25-1:28 (act: 1:25, 1:25, 1:26, 1:26, 1:25, 1:25 better)
- 100 BK recovery
EN-3: 200 / 100
- 200 FS Faster than 2:50 (act: 2:44)
- 100 BK Recovery
LAP: 150 / 200
- 4 x (25 FS Fast, 25 easy) on 1:30 2x FS, 2x BK Block Starts
Swim Down: 450m