Aerobic Session
Warm-Up: 1000m (to 6:00)
- 200m Pull FS
- 100m Swim BK
- 4 x (25m Kick IM, 25m Swim FS)
- 100m Swim BR
- 4 x (25m Kick FS, 25m Swim IM)
- 4 x (25m Build FS, 25m Easy Mix)
Set 1: 600m FS Drill/Swim (6:05-6:20)
- 8 x (25m Drill FS, 25m Swim FS) on 10 sec rest, with Drills:
#1 R-Shark, #2 L-Shark, #3 R-Stretch, #4 L-Stretch
#5 R-Catch, #6 L-Catch, #7 Breathing, #8 Kick Timing - 2 x 100m FS on 15 sec rest
Fast swimmers do 4×100
Set 2: 400m Kick (6:23 to 6:33)
- 8 x 50m Kick Choice on 1:20 or 10 sec rest
Set 3: 400m (6:35 to 6:42)
- 400m Continuous swim, max 7:00
as 4 x (75m FS, 25m BK)
Set 4: 400m (6:45 to 6:55)
- 8 x 50m on 15 sec rest, swum as
twice through FL-BK, BK-BR, BR-FS, FS-FS
Swim Down: 200m (to 7:00)
- 200m Easy Pull/Swim FS/BK
W.U. 1000m, Main Sets 1800m, Swim Down 200m Total 3000m