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: 400m Kick (6:02-6:12)
- 8 x (50m Kick Choice on 1:10 or 5 sec rest
Set 2: 900m Aerobic Dev (6:14-6:31)
- 300m FS on 5:30 or 20 sec rest and cut lengths
- 300m FS Pull/Paddles on 5:30 or 20 sec rest and cut lengths
- Distance Group: 300m FS on 5:30
- OR
- Sprint Group: 3 x 100m FS on 1:35, 1:45, 1:55 or 15 sec rest and cut lengths, easy swim if done early
Set 3: 400m Aeroboic Dev (6:33-6:41)
- Distance Group: 2 x 200m FS with every 4th length BK on 3:30 or 20 sec rest and cut lengths
- OR
- 3 x 100m BK on 1:45, 1:55 or 2:05 – pick one so you get 15-20 sec rest. Then 100m Easy.
Set 4: 400m Aerobic Dev (6:43-6:52)
- 8 x (25m Work IM seq, 25m recover FS on 1:00)
Swim IM sequence as 2 x (FL-FS, BK-FS, BR-FS, FS-FS)
Cool down swim – 200m+ stroke mix
W.U. 1000m, Kick 400m, Main 1700m, Swim Down 200m = 3300