FS Focus
Warm Up: 500m
Kick / EN-1: 300 / 1100 (100 Recov)
- 3 x 50 FS Kick on 1:30
- 300 FS Fins / Paddles on 30 sec
- 200 FS Fins / Paddles on 20 sec
- 50 easy
- 3 x 50 BK Kick on 1:20
- 3 x 200 FS Pull / Paddles on 3:30 sec, swim 3:00
- 50 easy
EN-2: 600 (100 Recov)
- 6 x 100 FS on 1:40, swim 1:28
- 100 easy
EN-3: 300 (100 Recov)
- 6 x 50 FS on 50, swim 40
- 100 easy
LAP: 250 / 200 Recov
- 5x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time
Swim Down: 200