FC/BC/FLY – an aerobic set for T2

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
400 1X100

1X100

1X100

1X100

F/C

F/C

F/C

B/C

Full Stroke

Head Up

Catch Up

Stretch and Easy

@2:00

@2:00

@2:30

@2:00

10
A600 6X50 each

x2

F/C Legs Only + Fins head up always

Arms Only + Pull Buoy

Full Stroke Timed off blocks

@1:15

@1:30

30
4 x25 IM IM
A600 6X50 each

x2

BR Legs Only + fins

Arms Only + fins, arms outstretched

Full Stroke

@1:00 30
100 100 FC Arms Only 3
200m F/C SWIM DOWN 4
Total Distance

2800m – 2100

Total Time

60 mins

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