Fins Aerobic Session – All Stroke Focus
Warm-Up: 1400m
- 300-500m Building FS up to long relaxed storke
- 4 x (25m Kick IM, 25m Swim FS)
- 200m Drill-Swim IM
- 400 IM as 4 x (25m Kick IM, 75m Swim/Drill IM)
- 100-300m as (25m Drill – 25m Swim) Back with options single arm, 6 beat, skulling, kicking)
Set 1: 500m Back Focus
- 50m Back to set your time using moderate 70% speed which you could hold for a 400
- 5 x 50m Back on your time plus 20 sec rest. (Distance swimmers could add just 10 sec rest if they know their pacing)
- 200m Easy Mix strokes to warm-up strokes for next set
Set 2: 500m Breast / Fly Focus
- 50m BR / FL to set your time using moderate 70% speed which you could hold for a 400
- 5 x 50m BR / FL on your time plus 20 sec rest. (Distance swimmers could add just 10 sec rest if they know their pacing)
- 200m Easy Mix strokes for recovery
Set 3: 500m FS
- 500m continuous FS – During each 100 of the 500, swim:
– 1st 25m Easy
– 2nd 25m Moderate
– 3rd 25m Faster
– 4th 25m Fastest
Set 4: 900m Strokes/Turns
- Demo turns.
- 12 x 75m Choice Stroke on 15 sec rest/75m
Set focus is Turns so start each 75m in the center of the pool.
Swim to 1st end and do an excellent turn
Swim to 2nd end and do an excellent turn
Swim to 3rd end and do an even better turn return to center of pool.
Emphasize role and position of hands … option to dolphin kicki into wall for flip turn to learn motion … wait to last moment to flip legs … ball up tight … Cover open turns for BR and FL.
Set 5: 200m Sprints from Blocks
- Demo Block Starts
- 8 x 25m Sprint from Blocks (opt) – Choice Strokes
Swim 25m, walk back.
Swim Down: Up to 400m
W.U. 1400m, Main 2700m, Swim Down 400 Total 4500m