Aerobic Fins session
**Pool Temp suddenly too hot to train***
Warm-Up: 1200m (to 7:00)
- Swim two times through all of the following:
- 200m Pull Mix
- 200m Kick Mix
- 200m Drill-Swim Mix
If finished early … start a 3rd time through
Set 1: Kick 500m (7:02 to 7:15)
- 8 x 50m Fins Kick on 60 sec or 5-10 sec rest
2 x (50FL, 50BK, 50 FL, 50 FS) and one choice - 2 x 50m no fins Whip Kick on 1:15 or 5-10 sec rest.
Set 2: FS Technique 400m (7:17 to 7:26)
- 400m FS with every 4th length BK
Work on push-offs / high elbow (straight arm if needed) / long stroke / Roll
Keep elbow bent in BK pull.
Not for time – for proper stroke – Not a race!
Set 3: FS Double-Up Pacing 800m (7:28 to 7:43)
Attempt to swim all even pace … double 50m time for 100 … double 100m time for 200
Faster Swimmers – No Fins
Slower Swimmers – Chop down the 400m
- 2 x 50m on 10+ sec rest
- 100m 15+ sec rest
- 200m 20+ sec rest
- 400m
- 50 Easy
Set 3: IM Drill Swim 400m (7:45-7:55)
- 8 x 50m IM seq on 1:15 sec or 10 sec rest
Seq: 1-arm FL FL, 333 BK BK, 2-Pull BR BR, Super StretchFS FS
then: FL BK, BK BR, BR FS, FS FS
Set 5: Sprint Mix 200m (7:57-8:07)
- 25m Sprints with choice of stroke
- 4 x 25m on 45 sec
- 4 x 25m on 60 sec
Swim Down: 100m
- choice
- Flip Turns work
W.U. 1200m, Main Sets 2300m, Swim Down 100 MaxTotal 3600m