Aerobic Mix session
Warm-Up: 1200m
- 200m Pull FS-BK Mix
- 4 x (25m Kick I.M., 25m Swim FS)
- 200m Pull FS-BR Mix
- 4 x (25m Kick FS, 25m Swim IM)
- 100m FS Drills
- 100m BK Drills
- 200m Swim Mix
Set 1: 400m
- 8 x 50m Kick Choice with Board on 1:10 or 5 sec rest
Set 2: 1000m
- 4 x 100m FS on 1:45
- 3 x 100m BK on 2:00
- 3 x 100m BR on 2:15
Set 3: 100m
- 100m Easy Swim
Set 4: 400m
- 2 x [ 50m FL-BK, 50m BK-BR, 50m BR-FS, 50m FS]
on 60 sec
Set 5: 100m
- 100m Easy Swim
Set 4: 200m
- 2 x [4 x 25m IM seq]
on 30 sec or 10 sec rest
Cool down swim – increase breathing 200m
W.U. 1200m, Kick 400m, Main 1800m, Swim Down 200m