FS Focus Session
Warm Up: 500m
Kick: 350 (50 recov)
- 2 x 100 Kick (1x FS, 1x BK)
- 3 x 50 Kick (2x FS, 1x BK)
- 50 easy
EN-1: 900 (100 Recov)
- 300 FS Fins / Paddles on 4:30, swim 4:15
- 300 FS Pull / Paddles on 4:45, swim 4:30
- 300 FS, swim 4:35
- 100 easy
EN-2: 700 (100 Recov)
- 7 x 100 FS on 1:40, swim 1:28 (sight every 7 cycles) act:
- 100 easy
LAP: 250 / 300 Recov
- 5 x (
– 50 FS 1:00 swim 40sec,
– 50 easy on 1:15)
Swim Down: 200
Work 2500 + WU/SD 700 = 3200