Down Week – 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 Aerobic Maintenance (6:03-6:11)
- 400m FS with every 4th length BK on 8:00
Set 2: 1500m Aerobic Maintenance (6:13-6:48)
- 3 x [
- – 2 x 100m Pull on 15 sec rest,
- – 2 x 50m Kick with board on 10 sec rest,
- – 2 x 100m Swim on 15 sec rest]
- ] once through each as FS, BK, BR
Set 3: 200m Aerobic Maintenance (6:50-6:56)
- 2 x [4 x 25m IM seq on 45 sec]
Swim Down – increase breathing 200m
W.U. 1000m, Main (300m Kick, 1800m Aerobic), Swim Down 200m = 3300