Fins Optional – Aerobic – Sprint Mix
Warm-Up: 1500m
- 200m Pull FS-BK Mix
- 4 x (50m Kick I.M., 50m Swim FS)
- 200m Pull FS-BR Mix
- 4 x (50m Kick FS, 50m Swim IM)
- 100m FS Drills
- 100m BK Drills
- 100m BR Swim
Set 1: 600m kick, 50m Easy (7:02-7:17)
- 6 x 50m Fins Kick on 60 sec (FL, BK, FS order)
- 50m easy swim
- 6 x 50m NO Fins Kick on 1:10 sec FS, BR, BK mix
Set 2: 1000m Aerobic Dev, 50m easy (7:19- 7:43)
- 6 x 100m FS Fins OPT on 15 sec rest (max 2 min / 100)
- 50m+ Easy Swim
- 4 x 100m BK Fins OPT on 15 sec rest (max 2:10 min / 100)
- 50m+ Easy Swim
Set 3: 200m Aerobic Recovery (7:45- 7:49)
- 200m Easy FS / BK mix
Set 4: 350m Lactic Production, 800m Recovery (7:50-8:15)
- 4 x 50m FS Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race)
with active recovery swim between repeats. - 50m Easy Swim on 2:00
- 3 x 50m Sprint swum in IM seq as 2 x (FL-BK, BK-BR, BR-FS on 3:00 (aim for pace of 100m IM swim) with active recovery between repeats.
- 50m Easy Swim on 2:00
Set 5: 200m Speed (8:16 – 8:22)
- 2 x (4 x 25m IM Fast on 45 sec)
Cool down swim – increase breathing 200m
W.U. 1500m, Kick 600m, Main Work 1550m, Recovery 1100m, Swim Down 200m