Mix-Fins – Aerobic with Test Set<\/p>\n
Warm-Up:<\/strong> 1200m<\/p>\n Set 1:<\/strong>200m Aerobic (7:03-7:07)<\/p>\n Set 2:<\/strong>50m Aerobic (7:09-7:13)<\/p>\n Pacing Plan for the Test Set is crucial. Swim this 50m FS easy to set a pace for being able to repeat the pace for 1000m. The point of the test set is to pick a pace you can maintain. Here are some samples: Set 3:<\/strong>1000m Aerobic (7:15-7:35)<\/p>\n TEST Set – recommend no Fins<\/p>\n Set 4:<\/strong>400m Recovery (7:37-7:45)<\/p>\n Set 5:<\/strong>400m Kick (7:47-7:55)<\/p>\n Set 6:<\/strong>400m Recovery (7:57-8:07)<\/p>\n Set 7:<\/strong>300m Aerobic (8:09-8:15)<\/p>\n Set 8:<\/strong>800m Aerobic (8:17-8:27)<\/p>\n Cool down swim – increase breathing 200m<\/p>\n W.U. 1200m, Kick 400, Main 2750m, Swim Down 200m = 4550m<\/p>\n","protected":false},"excerpt":{"rendered":" Mix-Fins – Aerobic with Test Set 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, … Continue reading \n
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\nAlt pace, do less 50’s or do 25’s<\/li>\n<\/ul>\n
\n50m FS on 40sec => 100m FS on 1:20 + 10 sec rest = 1:30 pace
\n50m FS on 45sec => 100m FS on 1:30 + 10 sec rest = 1:40 pace
\n50m FS on 50sec => 100m FS on 1:40 + 10 sec rest = 1:50 pace
\n50m FS on 55sec => 100m FS on 1:50 + 10 sec rest = 2:00 pace
\n50m FS on 60sec => 100m FS on 2:00 + 10 sec rest = 2:10 pace\n<\/p>\n\n
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\nNote: if you are finding it easy to hold pace for the first 5×100, then hold the same pace and descend the last five swim times.<\/li>\n<\/ul>\n\n
\nWork on distance per stroke and proper turns.<\/li>\n<\/ul>\n\n
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\nwork on distance per stroke and turns.<\/li>\n<\/ul>\n\n
\nswum as twice through FL-BK, BK-BR, BR-FS<\/li>\n<\/ul>\n\n
\nMust change strokes every 4 x 25m and no repeats!
\nAll strokes will be covered so choose wisely based on pace!!
\nAlt pace ensure min of 5 sec rest on all if missing pace.<\/li>\n<\/ul>\n