Aerobic / Technique Session
Warm-Up: 1000m (to 6:00)
- 300m Pull FS/BK Mix
- 3 x (50 kick, 50 drill, 100 Swim)
#1 FS, #2 BK, #3 BR - FL: 50 kick, 50 Drill, 50 3-3-3
- Additional Pull/Swim Mix strokes if done early
Set 1: 1050m/700m Drill/Swim (6:02-6:32)
- Sets of 3 x 50m OR
2 x 50m for slower swimmers (finish 2 and wait)
each 50 is (25m Drill, 25m Swim) same drill, same stroke.
10 sec rest per 50 - #1 – 6 Side kick per stroke, left arm down, FS
- #2 – 6 Side kick per stroke, right arm down, FS
- #3 – Roll-Stretch focus, FS
- #4 – Catch-Focus, FS
- #5 – R-Arm only, BK
- #6 – L-Arm only, BK
- #7 – Whip Kick touch Hands, BR
Set 2: Pacing 350m/550m (6:34 to 6:44)
Leave on a colour hand at 60 for each repeat – WATCH THE CLOCK
Take note of your 25, 50 and 100 times
- 2 x 25m FS on 10+ sec rest (eg. Swim 25sec, go 45 sec)
Swim at the pace you can hold 100 - 2 x 50m FS on 15+ sec rest (eg Swim 50sec, go 1:15
Swim double your 25m time - 2 x 100m FS on 15+ sec rest (eg Swim 1:40, go 2:00)
Faster swimmers 4 x 100
Set 3: 400m (6:44 to 6:54)
- 4 x 50m on 15 sec rest, swum as
#1 FL, #2 BK, #3 BR, #4 FS - 4 x 50m on 15 sec rest, swum as
#1 FL-FS, #2 BK-FS, #3 BR-FS, #4 FS-FS
Swim Down: 200m (to 7:00)
- 200m Easy Pull/Swim FS/BK
W.U. 1000m, Main Sets 2000/1450m, Swim Down 200m Total 3200m/2650m