Fins – Aerobic Down Week
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: 400m kick, 50m Easy (7:02-7:14)
- 4 x 50m NO Fins Kick choice on 1:15 sec
- 50m easy swim
- 4 x 50m Fins Kick choice on 60 sec
Set 2: 1200m (7:16- 7:36)
- 400m FS steady, NO Fins to 7:00 max with an option to have tri swimmers bunch in a lane to simulate pack swimming
- 4 x 100m FS or BK NO Fins on 2:00 with the option for tri swimmers to draft
- 200m FS steady No Fins to max of 4:00
- 4 x 50m FS or BK No Fins on 1:05
Set 3: 900m (7:38-7:55)
- 4 x (50m IM on 60, 100m FS on 1:50) with fins. Swim the IM as 2 x (FL, BK, BR)
Set 4: 200m (7:57-8:01)
- 2 x 100m on 2:00swum as:
2 x 100m IM OR (1 x 100m IM and 1 x 100m FS)
Set 5: 200m (8:03 – 8:09)
- 4 x (25m Sprint IM seq, 25m Easy) on 1:30
Cool down swim – increase breathing for a minimum of 200m then to the Hot Tub!
W.U. 1200m, Kick 550m, Main 2700m, Swim Down 200m