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: 500m Aerobic Dev
- 5 x 100m FS on 1:40, 1:45 or 1:50
– target pace to get 15 sec rest and
swim about 20 to 25 sec over PB for 100 FS.
Set 2: 400m Kick, 50m Easy Swim
- 4 x 50m Kick Choice on 1:10 or 5 sec rest
- 50m Easy Swim
- 4 x 50m Kick Choice on 1:10 or 5 sec rest
Set 3:400m Aerobic Dev, 50m Easy swim
- 4 x 100m BK on 1:50, 2:00, 2:10
– target 25+ sec over PB plus 15 sec rest. - 50m Easy
Set 3: 200m Lactic Production, 300m Easy Recovery
- 4 x 50m BR Sprint on 3:00 target 5 sec over PB, easy swim for active recovery
Set 4: 200m
- 4 x (12.5m Sprint FS, easy rest of 50) on 1:30
Cool down swim – increase breathing 200m
W.U. 1000m, Kick 400m, Main 1650m, Swim Down 200m