Main Group: Aerobic – Stroke Technique Fins Session
At this point in the season, using finger or hand paddles will really help you dial in the strokes. Work on technique – make every stroke count.
Warm-Up: 1500m
- 100m Pull FS
- 50m Kick FL
- 25m 3-3-3 BK, 25m Swim BK
- 25m Pull BR, 25m Swim FS
- 25m FL 3-3-3, 25m FS
Swim fives times through all of the following:
Set 1: 2500m
The main set is 50 times 50m on 60 sec (or 10 sec rest) swum as follows:
- 5 x (25m Fist FS, 25m FS)
- 5 x (25m 3-3-3 BK, 25m BK)
- 5 x (25m Swim BR, 25m Swim FS)
- 5 x (25m Swim FS, 25m Swim FL)
- 10 x (25m Kick Mix, 25m Swim Mix)
kick and swim the same mix stroke, do FS every second pair. - 10 x (25m Kick FL, 25m Swim IM seq)
- 10 x (25m Fist FS, 25m 3-3-3 BK)
Swim Down: 200m
- Easy Swim/Pull FS / BK
W.U. 1500m, Main Sets 2500m, Swim Down 200 Total 4200m
Distance Race Prep Group:Aussie 1000m Ocean Race Simulation!
Warm-Up: 1500m
- 600m Building FS
- 500m as (25m FL, 25m BK, 25m BR) mixing {kick, full, drill, swim}
- 400m FS as a mix of {single arm, 6-beat, and full stroke}
Either swim the Warm-up listed above OR:
Set 1: Race Pace 1500m
This is the simulation of the Aussie Noosa 1000m Ocean Swim race – M-shaped course starting from the beach out through the surf around the deep marker and back in through the surf (actual distance ~450m simulated as 3 x 200m) … then run out of the water and around a beach marker and back out through the surf (actual distance ~100m simulated as a leg blasting 6 x 50m BK) … and next leg swimming out to a second deep marker, back in through the surf and a run up to the finish line on the beach (actual distance ~450m simulated as 6 x 100m):
- 3 x 200m FS – with time set for even pace swim and 15 sec rest per 200 (eg swim 2:55, with 3:10 send-off
- 6 x 50m Stroke (BK) – Sprint Hard with 10 sec rest per 50 (eg swim 40sec, with 50 sec send-off)
- 6 x 100m FS – with time set for even pace and 5 sec rest per 100 (eg swim 1:25, with 1:30 send-off)
- Run outside to the volleyball court – roll around on the sand to simulate collapsing on the beach at the end of the race.
Set 2: 200m
- 200m Easy Pull
Set 3: 1200m
- 8 x (50m Kick, 50m Pull, 50m Swim) in IM order twice through
Swim Down: 3-400m
W.U. 1500m, Main Sets 2900m, Swim Down 400 Total 4800m