Summer – Recovery Week from Nationals (session 1)

Aerobic Mix session

Warm-Up: 800m

• 3 * (50 Pull, 50 Kick, 50 Drill, 50 Swim) for FL, BK, BR
• 200 Pull as 2 x (FS-BK-FS-BR)

Set 1: 400m

• 3 x 50m Kick with Board
  on 1:05, 1:10, 1:15
• 50m Easy Swim
• 3 x 50m Kick with Board
  on 1:05, 1:10, 1:15
• 50m Easy Swim

Set 2: 200m

• 4 x 50m FS
  with deep end vertical flutter/dolphin kick hands above water for rest
  Descending pace 1:10, 1:05, 1:00, 0:55

Set 3: 800m

• 8 x 100m on 2:00 as
  FS-FL-BK-FS
  FS-BK-BR-FS
  FS-BR-FS-FS
  FS-FS-FS-FS
  50m Easy Swim
  FS-FL-FL-FS
  FS-BK-BK-FS
  FS-BR-BR-FS
  FS-FS-FS-FS

Set 4: 400m

• 4 x 100 FS on 1:45

Set 5: 400m

• 400m FS continuous every 4th length BK

Cool down swim – increase breathing 200m

W.U. 800m, Kick 300m, Main 1900m, Swim Down 200m