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: 500m Kick (6:02-6:14)
- 10 x (50m Kick Choice on 1:10 or 5 sec rest
Set 2: 800m Aerobic Dev (6:16-6:30)
- All: 400m FS on 7:00 (max swim 6:40 with 20 sec rest)
- Distance: 400m FS Pull/Paddles on 7:00
- OR
- Sprint: 4 x 100m FS on 1:35, 1:40, 1:45 or 15 sec rest and cut lengths
Set 3: 800m Aeroboic Dev (6:32-6:48)
- Distance: 4 x 200m FS on 4:00 swum as
#1 Straight Swim, #2 Pull, #3 Straight Swim, #4 Every 4th length Back - OR
- Sprint: 200m Choice FS / BK on 4:00
- 3 x 100m Choice FS / BK on 2:00
- 6 x 50m Choice on 1:00
Set 4: 400m Aerobic Dev (6:50-6:58)
- 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 – 100m+ stroke mix
W.U. 1000m, Kick 500m, Main 2000m, Swim Down 100m = 3600