Fin 250s turning from swim to kick, descending 50s

Total distance

3,700 m

Estimated time

1 h 15 min

Focus: Free/IM/choice 100s, six-kick switch and free/back to warm up, then 250s with fins moving from all swim to more kick, a pull 250, and rounds of one-arm drill, descending 50s and kick.

Warm-up (800 m, 18 min)

3 x 100 swim free/IM/choice @ 2:00

2 x 75 6-kick switch drill, free, back @ 1:30

100 kick @ 2:30

5 x 50 swim 25 free/25 back @ 55"

Main set 1 (1,250 m, 22 min)

250 swim with fins @ 4:00

250 as 200 swim with fins + 50 kick @ 4:00

250 as 150 swim with fins + 100 kick @ 4:00

250 as 100 swim with fins + 150 kick @ 4:00

250 pull, no fins @ 4:00

Main set 2 (1,650 m, 37 min)

3 rounds:

100 (50 one-arm drill/50 swim) @ 2:00

6 x 50 swim desc 1-3 @ 1:00

50 kick @ 1:30

12 x 25 kick/scull/swim @ 40"

Workout from coach Dylan, February 13, 2022.

Abbreviations in this workout

IM

Individual medley: fly, back, breast, free

Desc., Des., Dec

Descend: each repeat faster than the one before (1 to 4)