Free focus #2 (Cielo breakouts)

500 warm up
25 fly-75 free-100 back-50 kick
250 back pull paddles
100 kick board

Main set

#1
100 pull paddles @1:30 (1:04) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles @1:30 all easy maintenance pace.
75 pull paddles @1:10 (:45) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles@1:30
50 pull paddles @40 (29)(focus on fast tempo to about 90%)
100 pull snorkel-no paddles@1:30
25 pull paddles @20 (12) (focus on fast tempo to about 950%)
100 pull snorkel-no paddles@1:30


#2 all fins
2x100 @1:20 (56-54) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 80%)
100 free kick board @1:30 just chill and make interval for all kicks
2x75 @1:00 (42-42) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 85%)
100 free kick board @1:30
2x50 @35 (26-26) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong and fast tempo to about 90%)
100 free kick board @1:30
2x25 @20 (9-10) (all out breakout to a sprint stroke no breath)
100 free kick board @1:30


#3
3x100 pull paddles @1:25 (1:00-1:00-59) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles @1:30
3x75 pull paddles @1:00 (42s) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles@1:30
3x50 pull paddles @40 (27-27-26)(focus on fast tempo to about 90%)
100 pull snorkel-no paddles@1:30
3x25 pull paddles @20 (12s)(focus on fast tempo to about 95%)
100 pull snorkel-no paddles@1:30


#4 all fins
4x100 @1:15 (54-52-52-50) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 80%)
100 free kick board @1:30 - just chill and make interval for all kicks
4x75 @1:00 (38-ez-37-ez) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 85%)
100 free kick board @1:30
skipped :( 4x50 @35 (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong and fast tempo to about 90%)
skipped 100 free kick board @1:30
4x25 @20 (9-10-10-10) (all out breakout to a sprint stroke no breath)
100 free kick board @1:30


 600 long warm down (swimming free a lot)

~5,800