Collingwood Noon – FS Focus
Warm Up: 500m
EN-1: 1200 (100 Recov)
- 400 FS Fins / Paddles on 6:15 (act: 5:47)
- 400 FS Pull / Paddles on 6:30, swim <6:10 (act: 5:58)
- 400 FS swim <6:10 (act: 6:21 … BAD)
- 100 easy
EN-2: 900 (100 Recov)
- 9 x 100 FS on 1:40, swim 1:28 (sight every 6 cycles)
(act: 1:29, 1:31, 1:31, 1:31, 1:31, 1:31, 1:32 1:31, 1:29) … NOT GOOD
- 100 easy
EN-3: 400 (100 Recov)
- 8 x 50 FS on 50, swim 40
(act: 41, 42, 43, 44, 45, 44, 45, 46) … NOT GOOD
next time use on 55sec - 100 easy
Kick: 400 (50 recov) (act: Good … with fully warmed up legs)
- 2 x 100 Kick (1x FS, 1x BK)
- 4 x 50 Kick (2x FS, 2x BK)
- 50 easy
LAP: 300 / 300 Recov … ran out of time
6 x 50 FS Fins / Paddles Min Strokes/Min Time ON 1:15
Swim Down: 200 … ONLY time for 50
Work 3500 + WU/SD 700 = 4200