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)
- 200 FS Fins / Paddles on 3:00, swim 2:45
- 100 FS Fins / Paddles on 1:30, swim 1:15
- 200 FS Pull / Paddles on 3:15, swim 3:00
- 100 FS Pull / Paddles on 1:45, swim 1:29
- 200 FS, swim 3:04 on 3:20
- 100 FS, swim 1:30
- 100 easy
EN-2: 700 (100 Recov)
- 3 x 200 FS on 3:15, swim 3:00
- 100 FS, swim <1:25
- 100 easy
LAP: 250 / 300 Recov
- 5 x (50 FS on 1:15, descend from 40sec)
Swim Down: 200
Work 2500 + WU/SD 700 = 3200