Mix-Fins – Aerobic session
Warm-Up: 1200m
- 200m Pull Choice
- 4 x (25m Kick IM, 25m Swim FS)
- 2 x (25m Fist FS, 25m Swim FS)
- 4 x (25m Kick FS, 25m Swim IM)
- 2 x (25m 3-3-3 BK, 25m Swim BK)
- 100m Pull BR
- 100m Swim BR
- 200m Swim Choice
Set 1:1000m Aerobic (7:03-7:20)
- 1000m FS with max time of 17:00 ** use pace from last Saturday’s test set. Fins optional
Set 2:200m Recovery (7:21-7:25)
- 200m BK on 4:30
Set 3:500m Aerobic (7:27-7:35)
- 500m FS with max time of 8:00
Options: straight FS, Pull, Fins, every 4th BK
Set 4:400m Kick, 200m Recovery (7:37-7:49)
- 4 x 50m Kick Choice on 1:00
- 2 x (100m Kick, 100m Swim with Fins Choice) with 15 sec rest between pairs.
Set 5: 600m Aerobic (7:51-8:02)
- with Fins
- 200m IM on 3:30
- 2 x 100m IM on 1:45
- 4 x 50m IM on 55 sec (FL-BK, BK-BR, BR-FS, FS-FS)
Set 6:800m Aerobic (8:04-8:20)
- Fins – optional
- 4 x (25m FL work, 25m FS recovery) on 1:00
- 4 x (25m BK work, 25m FS recovery) on 1:00
- 4 x (25m BR work, 25m FS recovery) on 1:00
- 4 x (25m FS work, 25m FS recovery) on 1:00
Cool down swim – Pull 200m Mix
W.U. 1200m, Kick 400, Main 3300m, Swim Down 200m = 5100m