W.U. – to 5:55
Set 1: Kick/Swim Mix
- 100 FS Kick on 2:30 or 15 sec
- 50 Swim on 1:0r 15 sec
- 100 BK Kick on 2:30 or 15 sec
- 50 Swim on 1:00 or 15 sec
- 4 x 50 Kick choice on 1:15 or 15 sec
Set 2: Base Aerobic
- A) FS 2×25, 50, 100, 200 swum as
even pace with Pace Options:
[Go on 30, 1:00, 1:45 with max swim 3:00 max for 200
Go on 35, 1:10, 2:00 with max swim 3:15
Go on 40, 1:20, 2:15 with max swim 3:30
Or cut lengths on 100 and 200] - 50 Easy
- B) BK 2 x 25, 50, 100 swum as
even pace with Pace Options:
[Go on 35, 1:05, with max swim 2:00 for 100
40, 1:15, with max swim 2:15 for 100
45, 1:25, with max swim 2:30 for 100
Or cut lengths on 100] - 50 Easy
- C) 5 x 100 on 15 sec rest Options for Pace
[1:45, 1:50, 1:55, 2:00 or cut to 75’s]
DB 1:25, 1:25, 1:22, 1:21, 1:19
Set 3:
- 4 x (25 IM seq, 25 FS Strong) on 1:00, 1:05 or 1:10
- one extra minute rest
- 4 x 50m FS descend by 1 sec each on 1:00, 1:05 or 1:10
Set 4:
- Reduced to 1 x 25 FS Sprint
Swim Down