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)

  • 3 x 100 FS on 1:40, swim 1:25 (or 15 sec)
  • 50 FS, swim 40
  • 100 easy

EN-3:  450  (100 Recov)

  • 150 FS on 2:30, swim 2:05
  • 6 x 50 FS on 50, swim 40
  • 100 easy

LAP:  200 / 200 Recov

  • 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

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