Fins – Aerobic – Sprint Mix
Warm-Up: 1200m
- 200m Pull FS-BK Mix
- 4 x (25m Kick I.M., 25m Swim FS)
- 200m Pull FS-BR Mix
- 4 x (25m Kick FS, 25m Swim IM)
- 100m FS Drills
- 100m BK Drills
- 4 x 50m Pick-Up FS
Set 1: 500m kick, 50m Easy (7:02-7:15)
- 6 x 50m Fins Kick on 60 sec (FL, BK, FS order)
- 50m easy swim
- 4 x 50m NO Fins Kick on 1:10 sec FS, BR, BK mix
Set 2: 800m (7:17- 7:32)
- 400m FS steady, NO Fins on 7:00
- 4 x 100m FS NO Fins on 1:40, 1:45, 1:50 Decend 1-4
Set 3: 400m (7:34-7:42)
- 200m IM with Fins on 3:45
- 4 x 50m IM seq (FL-BK, BK-BR, BR-FS, FS-FS) with Fins on 1:10
Set 4: 600m (7:44-7:57)
- 4 x 50m BK no Fins Descend 1-4 on 1:05
- 4 x 50m BR no Fins Descend 1-4 on 1:10
- 4 x 50m FS no Fins Descend 1-4 on 1:00
Set 5: 400m (7:59-8:08)
- 2 x [75m IM No Fins on 2:00, 100m FS on 2:00 no fins]
Set 6: 200m (8:10 – 8:14)
- 200m BK every 4th length FS on 4:00 (fins opt)
Set 7: 300m (8:16 – 8:25)
- 2 x (4 x 25m IM Fast on 45 sec)
Cool down swim – increase breathing 200m
W.U. 1200m, Kick 550m, Main 2700m, Swim Down 200m