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: 700m kick, 50m Easy (7:02-7:19)
- 7 x 50m No Fins Kick on 1:10 or 5 sec (FL, BR, FS order)
- 50m easy swim
- 7 x 50m Fins Kick on 60 sec (FL, BK, FS)
Set 2: 1400m Aerobic Dev, 50m easy (7:21- 7:45)
- 800m FS with every 4th length BK on 12:00 max
- 12 x 50m IM on 60 sec as (50m FL, 50m BK, 50m BR)x4
Set 3: 700m Aerobic Dev (7:47- 7:59)
- 400m FS with every 4th length BK on 6:00 max
- 6 x 50m IM on 60 sec as (50m FL, 50m BK, 50m BR)x2
Set 4: 350m Aerobic Dev (8:01- 8:07)
- 200m FS with every 4th length BK on 3:00 max
- 3 x 50m IM on 60 sec as (50m FL, 50m BK, 50m BR)
Set 5: 900m Aerobic Dev (8:09 – 8:25)
- 8 x 50m Choice on 45
- 100m Easy Swim on 2:00
- 4 x 50m Choice on 50
- 100m Easy Swim on 2:00
- 2 x 50m Choice on 55
Cool down swim – increase breathing 200m
W.U. 1200m, Kick 700m, Main 3400m, Swim Down 200m = 5500m