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Sunday May 15
Coach Chris Aerobic recovery day/fin day. Fins are optional on every portion of today’s workout
Warm up
  1. 600 choice (600/600)
Drill
  1. 2x400 #1 swim, every 3rd length nonfree #2 swim, every 3rd length kick (800/1400)
Main Set
  1. 8x100 on a descending interval.
    #1 on cruise+30 sec
    #2 on cruise+25 sec
    #3 on cruise+20 sec
    #4 on cruise+15 sec
    #5 on cruise+10 sec
    #6 on cruise+5 sec
    # 7 on cruise
    #8 on cruise-5 sec
    Swimmers are allowed to do any stroke, drill or kick on this portion, provided they make the interval. With fins, the changeover to freestyle will happen later.
    1x400 moderate, pull or swim with fins.
    Get your time. We'll be using it later. As an interesting option, try pulling with fins and without a pull buoy. Let the fins plane your legs and hips up.
    4x100 kick on cruise+40 sec
    Fins are optional here. The interval will support doing this set without them
    16x25 with 15 sec rest between each
    Odds: 25 fas t streamline kick under water. Fins highly recommended
    Evens: easy swim
    1x400 moderate, pull or swim with fins.
    Meet or beat your time from the previous 400
    (2400/3800)
Last set
  1. 4x200 IM with 15 sec rest
    #1 25 kick/25 swim
    #2 25 stroke/25 free
    #3 swim IM
    #4 kick IM
    (800/4600)