Aerobic Oxygen Delivery Session
Words of Wisdom from Cathie: Importance of getting in a decent warm-up before we start the work sets. And at this time of the season, the warm-up contains a good portion of our volume and should be used to fine tune the strokes. Don’t waste any of your lengths as garbage yardage … always focus on some aspect of the stroke technique.
Warm-Up: 1200m
- Swim two times through all of the following:
- (100m Pull FS, 50m Swim BK, 50m Swim BR)
- 4 x (25m Kick IM, 25m Swim FS)
- 4 x (25m Kick FS, 25m Swim IM)
Set 1: 400m
- 4 x ( 50m Fist FS, 25m Count FS, 25m BK )
(Swim continuous. Focus on long stroke, getting on your side.)
Set 2: 400m
- 2 x ( 200m IM )
(Swim continuous and 50m per IM stroke)
Set 3: 400m
- 4 x 100m FS on 15 sec rest / 100m
(really work the turns (fast in, turn, push, streamline, kick, pull, stroke, then breathe)
Set 4: 400m
- 4 x (25m Specialty, 25m IM) on 10 sec
- 4 x (25m Specialty, 25m MI) on 10 sec
(Note: MI is the IM strokes swum in reverse order. Specialty is you best stroke after FS.)
Set 5: 100m
- 25m FS Count Stroke – aim for max distance per stroke and min strokes
- 25m FS – same as the first 25m, same number of strokes but press the water more
- 25m FS Pick-up – same stroke, start easy, build press and cycle rate
- 25m FS Pick-up(for each 25m, take 20-25 sec rest)
Swim Down: 200m
- 25m Pull FS, 25m Pull BK
with increase breathing on each length (i.e. breathe every 4, 6, 8, 10 strokes)
W.U. 1200m, Main Sets 1700m, Swim Down 200 Total 3100m