Down Week – 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: 200m Kick, 400m Recovery Swim (6:03-6:16)
- 4 x (50m Kick on 1:15, 100m Swim on 2:00)
Set 2: 600m Aerobic Maintenance (6:18-6:30)
- 2 x [50m FS on 10 sec rest,
100m FS on 15 sec rest,
150m FS on 20 sec rest]
swim all at even pace
Set 3: 300m Aerobic Maintenance (6:32-6:39)
- 3 x 100m BK on 2:30
Set 4: 400m Aerobic Maintenance (6:41-6:49)
- 4 x 100m FS on 2:00
Set 5: 100m Sprint, 100m Recovery (6:50-6:56)
- 4 x (25m IM Sprint, 25m Easy Swim) on 1:30
Cool down swim – increase breathing 200m
W.U. 1000m, Kick 200m, Main 1900m, Swim Down 200m