Anaerobic – Creatine Phosphate, analactic practice
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: 50m Kick, 150m Recovery (6:02-6:08)
- 4 x (12.5m Overkick, easy swim rest of 50m) own pace
Set 2: 70m CP, 400m Recovery (6:10-6:24)
- 4 x (CP Over-Spin FS for 12 sec, easy swim for 3 min)
Aim for at least 40 arm strokes. Form isn’t important – just speed)
Set 3: 200m Recovery (6:25-6:29)
- 200m Pull with Paddles FS-BK mix
Set 4: 100m Speed, 200m recovery (6:31-6:39)
- 4 x (25m Sprint Choice, 50m easy swim) on 2:00
Set 5: 200m recovery (6:40-6:45)
- 200m Swim with Paddles FS-BR mix
Set 6: 75m Speed, 75m recovery (6:47-6:52)
- 3 x (25m Sprint Choice, 25m easy swim)
where the heat winner drops out.
Cool down swim – easy pull 100m
W.U. 1100m, Kick 50m, Main (Work 245m, Recovery 1225m), Swim Down 100m