Summer WK 5 (cycle wk 1, Sat)

Fins – Aerobic – Fins opt

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 1:400m Drill-Swim (7:05-7:15)

• 8 x Freestyle (25m Drill – 25m Swim) continuous using the following drills:
  1. Right Arm (use other arm as marker for entry/stretch for Right)
  2. Left Arm (ditto for Left)
  3. Kick
  4. Pull
  5. 6-beat
  6. Catch Up
  7. Scull
  8. Finger Drag
  Be sure to incorporate the feel of the drill into the next swim length

Set 2: 550m Kick, 50m Easy (7:17-7:29)

• 5 x 50m NO Fins Kick on 1:10 sec FS, BR, BK mix
• 50m easy swim
• 6 x 50m Fins Kick on 60 sec (FL, BK, FS order)

Set 3: 1600m (7:31- 8:01)

ALL

• 400m FS Pull with Paddles 7:30
• 400m FS Swim 7:00

DISTANCE GROUP:

• 400m FS Pull 7:30
• 400m FS Swim 7:00 (opt for every 4th BK plus 30 sec))

SPRINT GROUP option:

• 4 x 100m FS Fins (opt) on 1:40, 1:45, 1:50
• 4 x 100m BK Fins (opt) on 1:50, 2:00, 2:10

Set 4: 600m (8:03-8:16)

• 2 x 200m IM swum as (25 IM, 25 FS) Fins opt on 4:00
• 4 x 50m IM seq (FL-BK, BK-BR, BR-FS, FS-FS) Fins opt on 1:10

Set 5: 200m (8:17 – 8:26)

• 2 x (4 x 25m IM or Choice Fast on 45 sec)

Cool down swim – increase breathing 200m

W.U. 1200m, Kick 550m, Main 2850m, Swim Down 200m = 4800m