Fins – Aerobic Mix session
Warm-Up: 1500m
- 200m Pull FS
- 4 x (50m Kick I.M., 50m Swim FS)
- 200m Pull BK
- 4 x (50m Kick FS, 50m Swim IM)
- 100m FS Drills
- 100m BK Drills
- 100m BR Swim
Set 1: 500m
- 10 x 50m Fins Kick FL-BK-FS order no Board on 60 or 5 sec rest
Set 2: 400m
- No Fins – 400m FS with every 4th length BK on 7:00
Set 3: 500m
- No Fins 5 x 100m FS on 1:45
Set 4: 800m
- Fins 2 x [
- 200m as (50FL-50FS-50BK-50FS) on 3:30
- 200m FS on 3:00
Set 5: 400m
- 8 x 50m Swim with Fins on 60 sec, Odds FS, Even Choice not FS
Set 6: 300m
- 3 x 100m IM No Fins on 2:00
Set 7: 100m
- 100m Easy Swim
Set 8: 200m
- 2 x [4 x 25m IM seq] on 45 sec No Fins
Cool down swim – increase breathing 200m
W.U. 1500m, Kick 500m, Main 2700m, Swim Down 200m