This is the last session of the first 3 week build (so the hardest session). Next week will be a down week to allow for adaptions and recovery. Volume and intensity will be a touch below week 1. The second 3 week cycle will start somewhere between the first WK1 and WK2.
Warm Up: 600m + to 6:10
Set 1: EN-1 AEROBIC BASE 1200m (150m recov)
- 400m FS on 6:30 – adjust your distance to fit the time with 15+ sec rest
- 50m BK on 1:15
- 300m FS on 5:00 (or adj with 15+ sec rest)
- 100m FS on 1:45 (or adj with 10+sec rest)
- 50 BK on 1:15
- 200m FS Pull on 3:15 (or adj distance with 10-15 sec rest)
- 200m FS on 3:15
- 50 BK on 1:15
Set 2: EN-1 to EN-2 Descend 400m (150m Recov)
- 4 x 100m FS on 1:45, or your pace to 2:00 with 15 sec rest
Descend your swim times (i.e. increase speed) by at least 1 sec per 100 - 150m Easy
Set 3: Kick
- 2 x 100m Kick Choice on 2:30
- 3 x 50m Kick Choice on 1:10
- 50 Easy
Set 4: EN-2 THRESHOLD
- 8 x 50m FS on 1:00 or 20 sec rest (but hold one pace – and cut a few repeats)
Set 5: Speed
- 2 x (25m Sprint, 25 Easy)
#1 FL, #2 FS
Swim Down: 200m+
Work=2400m, Total=3550m