Warm Up: 600m to 6:10
- 200 FS / BK mix
- 4 x 25 Kick IM seq, 25 Swim FS
- 100 BR
- 100 IM Drill
Set 1 Kick: (200m, 50 Recov)
- 4-8 x 25m Kick on 10 sec rest
Odd – FS, Even – BK/BR/FL - 50 Easy
Set 2 FS: (800m)
- 2-4 x Underwater Streamline FS Kick
-swim back ‘long’ from where you need air - 4-8 x 25 FS on 15 sec, emphasize streamline kick
- 2 x [2 x 25 1-Arm FS with Board
– 1-2 x 50 FS] - 4 x 50 FS on 1:00
Alt – reduce to 3x or 2x on 15 sec
Set 3 BK: (800m)
- 2-4 x max BK Underwater Dolphin
– swim rest of 25 easy BK - 4-8 x 25 BK on 15 sec, min 3 Dolphin Kicks
- 2 x [2 x 25 1-arm BK, 1-2 x 50 BK]
Only time for once through the above.
A one hour session provides minimal opportunity
for meaninful training. - 4 x 50 BK on 1:10
Alt – reduce to 3x or 2 x on 15 sec
Set 4 IM: (100m)
- 4 x 25 IM seq on 45 sec
Swim Down: 100+ Easy