Long Aerobic – Fins
Warm-Up: 1000m
- 200m Pull with paddles
- 4 x (50m kick, 50m swim) IM sequence but not fins for BR
- 200m Drills
- 200m Pull Mix
Set 1:1300m Fins Aerobic, 50m Recovery
- 4 x 100 (25m FL, 75m FS) on 1:40
- 4 x 75 (25m FL, 25m BK, 25m FS) on 1:20
- 4 x 50 (25m FL, 25m FS) on 1:00
- 4 x 100 (100m FS) on 1:30
- 50m Easy Swim to recover
Set 2:300m Pacing, 100m Recovery
- FS (50m for pace, 100m Neg Split)
- BK (50m for pace, 100m Neg Split)
- 100m Easy Swim
Set 3: 300m – Aerobic
- 3 x (50m Steady, 50m Build) with the following stroke pattern:
FL – BK
BK – BR
BR – FS
Cool Down – Easy Swim 200m Choice
W.U. 1000m, Main (Work 1900m, Recovery 150), Swim Down 200m = 3250m