Week 1 – Anaerobic – Lactic Acid Production
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: 350m Anaerobic, 700m recovery (6:02-6:25)
- 4 x 50m Sprint FS on 3:00 (aim for pace of 2nd 50m of a 100m race) with active recovery swim between repeats.
- 3 x 50m Sprint IM on 3:30 (#1 FL-BK, #2 BK-BR, #3 BR-FS) with active recovery swim between repeats.
Set 2: 200m recovery (6:26-6:30)
- 200m Pull Mix on 4:00
Set 3: 200m Anaerobic, 600m recovery (6:32-6:48)
- 8 x (25m IM seq Sprint, 75m FS Recovery) on 2:00
Set 4: 50m Anaerobic, 150m recovery (6:50-6:56)
- 4 x (6 Strokes FS Power Sprint, rest of 50m easy) on 1:30
Cool down Pull – increase breathing 200m
W.U. 1000m, Main (Work 600m, Recovery 1650m), Swim Down 200m = 3450m