Please take to heart the importance of the warm-ups. Try to get in by 5:30 and be in the water as soon as possible. This is especially important now with the intro new season. Most of the distance will be in the warming up.
Aerobic, oxygen delivery session
Warmup: 1600m 0540-0615
2 * ( 200 pull FS
4 *[k25IM-s25FS]
Br pull 50
4 *[k25FS-s25IM]
pull Bk 50
100 alternate: 25 1-arm Fly-25FS)
Set # 1: 0618-0626 400m
400 FS as:
4 * ( 1st 25 FIST,
2nd 25 kick,
3rd 25 stroke count,
4th 25 BK)
Set # 2: 0630-0638 400m
8 * 25’s on 45sec IM seq
8 * 25’s on 45 sec FS increase speed throughout each 25
Set # 3: 0640-0656 750m
3 * [ 100 FS
75 BK
50 BR
25 Fly]
on 20 sec rest between each set. Swim in Groups
Swim Down 200m
Total: 3350m w.u. 1600m, main 1550m, s.d. 200m