FS Focus
Warm Up: 500m
Kick / EN-1: 300 / 1000 (100 Recov)
- 3 x 50 FS Kick on 1:30
- 200 FS Fins / Paddles on 20 sec
- 3 x 100 FS Fins / Paddles on 15 sec
- 50 easy
- 3 x 50 BK Kick on 1:20
- 200 FS Pull / Paddles on 20
- 3 x 100 FS Pull / Paddles on 1:45
- 50 easy
EN-2: 350 (100 Recov)
- 7 x 50 FS on 55, swim 40
- 100 easy
EN-3: 450 (100 Recov)
- 200 FS on 3:15, swim 2:50
- 150 FS on 2:30, swim 2:05
- 100 FS swim 1:20
- 100 easy
LAP: 200 / 200 Recov
- 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time
Swim Down: 200