FS Focus
Warm Up: 550m
Kick / EN-1: 300 / 700 (50 Recov)
- 100 FS Kick on 20 sec
- 50 FS Kick
- 400 FS Fins / Paddles
- 100 BK Kick on 20 sec
- 50 BK Kick
- 200 FS Pull / Paddles on 3:30, swim 3:00
- 100 FS Pull / Paddles, swim 1:30
- 50 easy
EN-2: 900 (100 Recov)
- 2 x 200 FS on 3:15, swim 3:00
- 5 x 100 FS on 1:40, swim 1:28
- 100 easy
EN-3: 400 (100 Recov)
- 200 FS on 3:15, swim < 2:55
- 2 x 100 FS on 1:35, swim 1:25
- 100 easy
LAP: 200 / 200 Recov
- 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time
Swim Down: 200
Work 2800 + WU/SD 750 = 3550