Down Week – Light Anaerobic – Lactic Acid Production
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: 150m Kick, 300m Recovery (6:02-6:12)
- 6 x (25m Sprint Kick, 50m easy swim) own pace (to ~10:00 max)
Set 2: 200m Anaerobic, 400m recovery (6:14-6:26)
- 4 x 30 sec FS ‘smart’ Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race) with active recovery swim between repeats.
Set 3: 200m recovery (6:27-6:31)
- 200m Pull Mix BK – FS on 4:00
Set 4: 150m Anaerobic, 400m recovery (6:33-6:45)
- 4 x 25sec BK ‘smart’ Sprint on 3:00 (same target concept as above)
with active recovery swim between repeats
Set 5: 100m recovery (6:46-6:48)
- 100m Swim Mix BK – FS on 2:00
Set 6: 50m work, 200m recovery (6:50-6:56)
- 2 x 20 sec ‘smart’ Sprint choice on 3:00 with Active Recovery
Cool down Pull – increase breathing 200m
W.U. 1100m, Kick 150m, Main (Work 400m, Recovery 1600m), Swim Down 200m = 3450m