Summer – WK 1 (cycle wk 1 – Tues)

Aerobic

Warm-Up: 1000m

• 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

Set 1: 600m

• 4 x (50m Kick – 100m Swim) odd FS, even BK on 3:00

Set 2: 600m

• 3 x 200m FS on 3:15, 3:20 or 3:30 – pick one so you get 15-20 sec rest.

Set 3: 450m

• 4 x 100m BK on 1:50, 2:00 or 2:15 – pick one so you get 15-20 sec rest.
  Then 50m easy swim.

Set 4: 550m

• 5 x 100m FS on 1:40, 1:45 or 1:50 – target pace to get 15 sec rest and swim about 20+ sec over PB for 100 FS.
  Then 50m Easy Swim

Cool down swim – increase breathing 200m

W.U. 1000m, Kick 200m, Main 2000m, Swim Down 200m