Fins – Aerobic no pace session
Warm-Up: 400m
- 100m Pull FS
- 100m Pull BK
- 100m Pull BR
- 2 x 50m Swim (FS, BK)
Set 1: 200m
- 100m Swim FS
- 100m Swim (as 25’s of FL, BK, BR, FL)
Set 2: 250m
- 5 x 50m Kick with Fins (mix)
Set 3: 500m
- 100m Swim (as 25’s of FL, BK, BR, FL)
- 100m Swim BK
- 100m Swim BR
- 100m Swim FS
- 100m Swim (as 25’s of FL, BK, BR, FL)
Set 4: 100m
- 100m Swim FL
Cool down swim – 100m
W.U. 400m, Kick 250m, Main 800m, Swim Down 100m