Warm-Up 4 (All warm-ups located here)
Pre-Set (1200)
- FINS ON!
- 12 x 100 @ 1:30 Kick with Fins as follows:
- Alternate dolphin kick and flutter kick. OK to use kicking board. If kicking board not available, ok to perform this set belly up. Ensure to engage the hips and avoid the “bicycle” motion while kicking.
- FINS OFF.
Main Set (1800)
- 6 x 100 @ 1:30 as follows:
- Alternate 1 x 100 FR + 1 x 100 Stroke choice (if you go BR is OK 1:45 interval).
- 6 x 100 FR @ 1:40 with variable breathing pattern:
- Break the 100 as follows, by 25: Breathing every 3, 4, 5 and 6 strokes
- 6 x 100 @ 1:30 as follows:
- Alternate 1 x 100 FR + 1 x 100 Stroke choice (if you go BR is OK 1:45 interval)
Cool Down. 200 Easy swim.
Triathletes. No changes. Practice sightseeing duering the central 6x100s.
Notes. If you are looking for a good pair of FINS, I recommend the following: FINIS Zoomer Gold: https://www.finisswim.com/Zoomer-Gold.
(I don’t earn or get any commisions what-so-ever for the recomendation above, I just happen to believe in the great quality of the fins)
