Fins – Long Aerobic – Fins (opt)
Warm-Up: 1500m
- 200m Pull Choice
- 4 x (100m Pull, 100m Kick, 100m Swim) IM Seq
- 100m Pull FS-BK
Set 1:250m Aerobic (7:03-7:08)
- 50m FS – to set pace for swimming an 800m
- 100m FS – to set 2 x even pace for swimming an 800m
- 100m FS – to set 2 x even pace for swimming an 800m
Set 2:1400m Aerobic (7:09-7:36)
- 800m FS EVEN PACE to a max of 13:00
- 12 x 50m IM seq on 60 sec (50’s of each stroke x 4)
Set 3:700m Aerobic (7:38-7:52)
- 400m FS EVEN PACE to a max of 6:30
- 6 x 50m IM seq on 60 sec ({FL-BK, BK-BR, BR-FS} x 2)
Set 4:350m Aerobic (7:54-8:02)
- 200m FS Negative Split to a max of 3:15
- 3 x 50m IM seq on 60 sec 50’s each of FL, BK, BR
Set 5:500m Aerobic (8:04-8:13)
- 8 x 50m Choice on 45 / 50 / 55 sec
- 100m Easy
Set 6:300m Aerobic (8:15-8:21)
- 4 x 50m Choice on 50 / 55 / 60 sec
- 100m Easy
Set 7:100m Aerobic (8:23-8:25)
- 2 x 50m Choice on 55 / 60 / 65 sec
Cool down swim – increase breathing 200m
W.U. 1500m, Main 3600m, Swim Down 200m = 5300m