Aerobic – Stroke Technique Fins Session
At this point in the season, using finger or hand paddles will really help you dial in the strokes. Work on technique – make every stroke count.
Warm-Up: 1500m
- Swim fives times through all of the following:
- 100m Pull FS
- 50m Kick FL
- 25m 3-3-3 BK, 25m Swim BK
- 25m Pull BR, 25m Swim FS
- 25m FL 3-3-3, 25m FS
Set 1: 2500m
The main set is 50 times 50m on 60 sec (or 10 sec rest) swum as follows:
- 5 x (25m Fist FS, 25m FS)
- 5 x (25m 3-3-3 BK, 25m BK)
- 5 x (25m Swim BR, 25m Swim FS)
- 5 x (25m Swim FS, 25m Swim FL)
- 10 x (25m Kick Mix, 25m Swim Mix)
kick and swim the same mix stroke, do FS every second pair. - 10 x (25m Kick FL, 25m Swim IM seq)
- 10 x (25m Fist FS, 25m 3-3-3 BK)
Swim Down: 200m
- Easy Swim/Pull FS / BK
W.U. 1500m, Main Sets 2500m, Swim Down 200 Total 4200m