So, we are in week 5 of the summer program and starting another three week build followed by a down week. The focus remains on General Aerobic training.
Warm Up: 600m+ to 6:10
Set 1: EN-1 – ALL BASE AEROBIC 1100m
- 300 FS Pull on 5:00 (or 15-20 sec rest)
- 100 BK on 2:00 (or 10-15 sec rest)
- 300 FS Swim on 5:00 (or 15-20)
- 100 BR on 2:15 (or 10-15)
- 3 x 100 FS on 1:45 (or 15)
- 50 Easy
Set 2: Kick 350m
- 2 x 100 Kick on 2:30 (or 10-15 sec rest)
- 3 x 50 Kick on 1:10 (or 10 sec)
- 50 Easy
Set 3: EN1 to EN2 Descend 300m
- 6 x 50 FS on 1:00
Start at EN-1 speed and drop 1 sec min off
each of the following 50’s - 100 BK Easy
Set 4: EN-2 400m
- 200 IM on 4:00 (or 20 sec)
swim this to put on a load - Quick Regroup
- 4 x 50 FS on 1:00 (or 20 sec )
@ EN-2 Speed
Set 5: Alactic Speed Work 100m
- 4 x 25 IM on 45 sec
Swim Down: 200m+
Work 2250m, Total 3250m