Summer WK 10 (cycle wk 2, Tues)

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: 300m Kick(6:02-6:09)

• 6 x Kick (25m hard, 25m easy) on 1:10 or 5 sec rest

Set 2: 1200m Aerobic Dev (6:11-6:32)

• Distance Group:
• 400m FS on 20 sec rest – swim even pace
• 2 x 200m FS on 15 sec rest – negative split @ 100
• 4 x 100m FS on 10 sec rest – descend by 100’s
• Sprint Group:
• 2 x 200m FS on 20 sec rest – negative split @ 100
• 4 x 100m FS on 15 sec rest – descend
• 8 x 50m FS on 10 sec rest – descend

Set 3: 700m Aerobic Dev (6:34-6:46)

• Distance Group:
• 2 x 200m BK on 15 sec rest
• 3 x 100m BK on 10 sec rest
• Sprint Group:
• 4 x 100m BK on 15 sec rest
• 6 x 50m BK on 10 sec rest

Set 4: 350m Aerobic Dev (6:48-6:55)

• Distance Group:
• 2 x 100m BR or FS on 15 sec rest
• 3 x 50m BR or FS on 10 sec rest
• Sprint Group:
• 4 x 50m BR or FS on 15 sec rest
• 6 x 25m BR or FS on 10 sec rest

Swim Down – 200m easy swim / pull

W.U. 1000m, Main (300m Kick, 2250m Aerobic), Swim Down 200m = 3750