“Down week” – Monster Flipper Workout – Session (3 of 3)
WARM-UP 1050m
- 200 FS (drills and swim) – 100 BK (drills and swim) – 50 BK kick
- 200 FS (drills and swim) – 100 FLY (drills and swim) – 50 FLY kick
- 200 FS (drills and swim) – 100 BR (drills and swim) – 50 BR kick
MAIN
SET 1: (24 min) 1600m
- 800FS on 12 min (neg. split)
**Alt: swim 12 min to Whistle then 10-30 sec rest - 12 x 50m IM on 60 sec (i.e. 4 x {FL-BK, BK-BR, BR-FS}
**Alt: pacing 1:10 / 1:15 with reduced #’s OR 25m Mix for 12 min
** target rest 5-10 sec on last swimmer in group - Recovery swim 100 to 200m
SET 2: (12 min) 900m
- 400FS on 6 min (neg. split)
**Alt: swim 6 min to Whistle then 10-30 sec rest - 6 x 50m IM on 60 sec (i.e. 2 x {FL-BK, BK-BR, BR-FS}
**Alt: as for set 1 but for 6 min - Recovery swim 100 to 200m
SET 3: (6 min) 350m
- 200FS on 3 min (neg. split – NO flippers fast group)
**Alt: swim 3 min to Whistle then 10-30 sec rest - 3 x 50m IM on 60 sec (i.e. 1 x {FL-BK, BK-BR, BR-FS}
**Alt: as for set 1 but for 3 min
SWIM-DOWN – 5 minutes, 300m
Notes:
– work on holding a solid FS for the time interval