Swim Workout #130 – Freestyle – Mid-distance Fins Posted on May 27, 2019May 26, 2019 by Coach Sarah Here is your Memorial Day Workout! Warm Up 800 Swim / 200 Kick / 200 Pull= 800 yds Drill Set 6 x 1001-3 = Drill4-6 = Kick10 Seconds Rest=600 yds Main Set 3 x 400 Fins #1 = Build#2 = Paddles#3 = Race Pace 4 x 100 Kick with Fins, Fast/ Easy by 25 15 seconds rest = 1600 yds Warm Down 100 Easy Total = 3,100 yds PDF - Pool ReadyPrint - Pool ReadyShare this:Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Twitter (Opens in new window)Like this:Like Loading...