Collingwood Noon to 1:20 – FS Session
Warm Up: 500m
Kick / EN-1: 400 / 1200 (50 Recov)
- 100 FS Kick on 20 sec … tough
- 2 x 50 FS Kick on 15 … tough
- 400 FS Fins / Paddles
- 100 BK Kick on 20 sec
- 2 x 50 BK Kick on 15
- 2 x 200 FS Pull / Paddles on 3:30, swim 3:00
- 4 x 100 FS Pull on 1:45, swim 1:30
- 50 easy
EN-2: 500 (100 Recov)
- 5 x 100 FS on 1:40, swim 1:28 (sight every 6 cycles)
act: 1:28, 1:29, 1:28, 1:27, 1:26
- 100 easy
EN-3: 300 (100 Recov)
- 3 x 100 FS on 1:35, swim 1:25
act: 1:23, 1:24, 1:22
- 100 easy
LAP: 300 / 300 Recov
- 6 x (50 FS Fins
, 50 easy) / paddles Min Strokes/Min Time ON 1:00
Swim Down: 200
Work 3200 + WU/SD 700 = 3900