East Bayfield 11:00am to 1:00pm – 2 HR session FS Focus
Warm Up: 500m
EN-1: 1200 (100 Recov)
- 2 x 200 FS Fins / Paddles on 3:00, swim 2:50
act: 2:51, 2:49 … good - 2 x 200 FS Pull / Paddles on 3:15, swim 3:00
act: 2:56, 2:56 … good - 2 x 200 FS swim on 3:20, swim 3:05
act: 3:10, 3:07 … room for improvement - 100 easy
EN-2: 1200 (100 Recov)
- 3 x 200 FS on 3:15, swim 3:00
act: 3:01, 2:59, 3:00 … Better
- 6 x 100 FS on 1:40, swim 1:28
act: 1:26, 1:28, 1:29, 1:28, 1:30, 1:29 … much better - 100 easy
EN-3: 350 (100 Recov)
- 7 x 50 FS on 55, swim 40
act: 40, 41, 41, 42, 43, 43, 42 … a bit better
- 100 easy
Kick: 600 (100 recov)
- 2 x 100 FS Fin Kick on 2:00
- 2 x 50 FS Fin Kick on 1:00
- 2 x 100 BK Fin Kick on 2:00
- 2 x 50 Fin Kick on 1:00
- 100 easy
LAP: 350
- 7 x 50 FS Fins / Paddles Min Strokes/Min Time ON 1:15
act: 37, 37, 37, 36, 35, 35, 34 … much better
Swim Down: 200
Work 4100 + WU/SD 700 = 4800