Fins – Aerobic – Fins opt
Warm-Up: 1500m
- 200m Pull Choice
- 4 x (100m Pull, 100m Kick, 100m Swim) IM Seq
- 100m Pull FS-BK
The main set is 8 x 400m … each 400 is on 7min
Set 1:800m Aerobic (7:03-7:17)
- 2 x 400m Stop Whistle at 6:15, go on 7:00
- 1st 400 is FS – work on building, control, hold Stroke
- 2nd 400 is FS with every 4th BK
Set 2:800m Aerobic (7:20-7:34)
- 2 x [2 x 200m] 15 sec @ 200m, 400m Stop Whistle at 6:20, go on 7:00
- Odd 200’s is FS – EVEN SPLIT
- Even 200’s is FS with every 2nd BR, 4th BK
Set 3:800m Aerobic (7:37-7:51)
- 2 x [4 x 100m] 10 sec per 100m, 400m Stop Whistle at 6:30, go on 7:00
- 1st 4 100’s are FS – EVEN SPLIT
- 2nd 4 100’s are 100 FS, 100 BK, 100BR, 100 FS
Set 4:800m Aerobic (7:54-8:08)
- 2 x [8 x 50m] 5 sec per 50m, 400m Stop Whistle at 6:35, go on 7:00
- Odd 50’s are FS
- Even 50’s are IM Seq FL, BK, BR but no FS
Set 5:200m Aerobic (8:11-8:16)
- 4 x 50m IM seq (FL-BK, BK-BR, BR-FS, FS-FS) Fins opt on 1:10
Cool down swim – increase breathing 200m
W.U. 1500m, Main 3400m, Swim Down 200m = 5100m