Well this swim has a good feeling because I get tomorrow off. Why are things so sweet when you know the next day activity? So here is the workout:
Warm up with 5 minutes of easy swimming.
After warm up, swim freestyle focusing on endurance for 20 minutes continuously.
Main set consists of 1200 yards:
Build through from easy to hard pace (1 x 200)
Swim Test Pace. Kick alternative sides down length of pool using fins. (1 x 800)
Optional Swim (1 x 200)
Cool down with 5 minutes of easy swimming.
Recovery between sets is 1-2 minutes.
Recovery between interval reps is 20 to 30 seconds.
Except for Test Swim, recovery between intervals may be 1-2 minutes.
Kick with fins is when you use fins to kick on one side, back or front, varying speed of legs. The focus of kicking with fins is to help with ankle flexibility and to help improve your leg power.