Down Week – Light Anaerobic – Lactic Acid Production
Warm-Up: 1100m
- 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
once as FS, next as BK - 100m Pull, 100m Kick, 100m Swim BR
Set 1: 250m Kick (6:02-6:11)
- 5 x 50m Kick choice on {1:15, 1:30, 1:45} easy swim if finished early in the fast pace.
Set 2: 200m work, 400m recovery (6:13-6:25)
- 4 x 30 sec FS Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race)
with active recovery swim between repeats.
Set 3: 200m recovery
- 200m Pull Mix BK – FS on 4:00
Set 4: 150m work, 300m recovery
- 4 x 25sec BK (or choice) Sprint on 3:00 (same target concept as above)
with active recovery swim between repeats
Set 5: 200m recovery
- 200m Swim Mix BK – FS on 4:00
Set 6: 50m work, 150m recovery
- 2 x 20 sec BR (or choice) Sprint on 3:00 with Active Recovery
Cool down Pull – increase breathing 200m
W.U. 1100m, Kick 250m, Main (Work 400m, Recovery 1250m), Swim Down 200m