Fall – WK 2 (cycle wk 2, Tues)

Aerobic – Short Rest 50’s

Warm-Up: 700m

• 200m Pull FS-BK
• 2 x [4 x (25m kick IM, 50m swim IM)]
• 3 x [(25m drill IM, 25m swim FS), (25m drill FS, 25m swim IM)]

Set 1:750m Aerobic Base

• 3 x (5 x 50m FS) on the following send off times:
  #1 00, 55, 50, 45, 45
  #2 60, 55, 50, 45, 45
  #3 60, 55, 50, 45, 45

Set 2:500m Aerobic Base

• 2 x (5 x 50m) with strokes and send off times:
  Stroke:
  FS, BR, BR, BK, BK
  Send-Off:
  60, 55, 55, 50, 50

Set 3: 400m – Recovery

• 2 x (100m FS Breathing 4, 6, 8, 10)
• 2 x (100m BK Breathing 4, 6, 8, 10)

Cool Down – Easy Swim 200m Choice

W.U. 700m, Main 1650m, Swim Down 200m = 2550m