Week 1 – 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, 400m Aerobic Maintenance (6:02-6:20)
- 4 x (100m Kick, 100m Swim) on own pace with 15 sec between pairs, swim as:
#1 FS Kick, FS Swim
#2 FS Kick, FS Pull
#3 FS-BR-BR-FS Kick, FS Swim
#4 BK Kick, BK Swim
Set 2: 1100m Aerobic Dev (6:22-6:42)
- 400m FS on 7:00 (max swim 6:40)
- 400m FS Pull on 7:00
- 200m FS on 3:30
- 100m BK on 2:00
Set 3: 500m Aerobic Maintenance (6:44-6:55)
- 3 x 100m FS on 10 sec rest
- 2 x 100m IM on 10 sec rest
Swim Down – increase breathing 200m
W.U. 1000m, Main (400m Kick, 2000m Aerobic), Swim Down 200m = 3600