Last Regular Schedule Fall Training Session
Warm Up: to 6:20
- 300 Pull Swim mix
- 4 x (50 kick, 50 Drill, 50 Swim)
#1 FS, #2 BK, #3 BR, #4 FL - 4 x (25 Build, 25 Easy) mix strokes
- repeat if necessary
Set 1: Over Kick
- 4 x (12.5m Over Kick FS, easy rest of 50)
Set 2: Anaerobic Lactic Power
- 4 x [
– 30 sec Max Power Sprint
– 100m Easy ]
on 4:00
1 stroke for all 30 sec sprints
Dive if FS, BR or FL
Set 3: 25 Sprints
- 4 x (25m IM Sprint, 25 Easy) on 1:30
Swim Down – to 7:00