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: 500/600m Aerobic Dev (6:02-6:11)
- Distance Group: 2 x 300m FS on 5:30 or 20 sec rest and cut lengths
- OR
- Sprint Group: 5 x 100m FS on 1:40, 1:50, 2:00 or 15 sec rest and cut lengths, easy swim if done early
Set 2: 400m Kick, 50m Recovery (6:13-6:24)
- 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: 500/400m Aeroboic Dev (6:26-6:38)
- Distance Group: 2 x 200m FS with every 4th length BK on 3:30 or 20 sec rest and cut lengths
- OR
- 5 x 100m BK on 1:50, 2:00 or 2:15 – pick one so you get 15-20 sec rest.
Set 4: 600m Aerobic Dev (6:40-6:54)
- 6 x (50m IM seq, 1:15, 50m FS on 1:00)
Swim IM sequence as 2 x (FL-BK, BK-BR, BR-FS)
Cool down swim – 200m+ stroke mix
W.U. 1000m, Kick 400m, Main 1650m, Swim Down 200m = 3250