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 Aerobic Dev (6:02 – 6:14)
- SPRINT: 6 x 100m FS on 1:40 to 2:00
– target pace to get 15 sec rest and swim about 20 to 25 sec over PB for 100 FS. - DISTANCE: 2 x 300 FS on 5:30
Set 2: 500m Kick (6:16 – 6:28)
- 6 x 50m Kick Choice on 1:10 or 5 sec rest
- 8 x 25m Kick IM Seq on 35sec or 5 sec rest
Set 3:500m Aerobic Dev (6:30 – 6:41)
- SPRINT: 5 x 100m BK on 1:50 to 2:10
– target 25+ sec over PB plus 15 sec rest. - DISTANCE: 3 x 200m FS with every 4th length BK on 3:45
Set 3: 500m Lactic Production (6:43 – 6:55)
- 2 x (5 x 50m on descending pace as follows) first 5 FS, 2nd Choice:
1st 2nd 3rd 4th 5th
0 60 55 50 45 FS departure time pace
60 60 55 50 45 Choice
If you can’t make a pace, hold the last one you did.
Cool down swim – increase breathing 200m
W.U. 1000m, Kick 500m, Main 1600m, Swim Down 200m