Main Group: Aerobic Oxygen Delivery Session
Words of Wisdom from Cathie: Importance of getting in a decent warm-up before we start the work sets. And at this time of the season, the warm-up contains a good portion of our volume and should be used to fine tune the strokes. Don’t waste any of your lengths as garbage yardage … always focus on some aspect of the stroke technique. We worked hard to get the doors officially opened at 5:30am so please try to make it on time. As the season progresses, we will be using the full hour from 6:00am to 7:00am for the main set work.
Warm-Up: 1200m
- Swim two times through all of the following:
- (100m Pull FS, 50m Swim BK, 50m Pull BR)
- 4 x (25m Kick IM, 25m Swim FS)
- 4 x (25m Kick FS, 25m Swim IM)
Set 1: 400m
- 4 x ( 50m Fist FS, 25m Count FS, 25m BK )
(Swim continuous. Focus on long stroke, getting on your side.)
Set 2: 400m
- 2 x ( 200m IM )
(Swim continuous and 50m per IM stroke)
Set 3: 400m
- 4 x 100m FS on 15 sec rest / 100m
(really work the turns (fast in, turn, push, streamline, kick, pull, stroke, then breathe)
Set 4: 400m
- 4 x (25m Specialty, 25m IM) on 10 sec
- 4 x (25m Specialty, 25m MI) on 10 sec
(Note: MI is the IM strokes swum in reverse order. Specialty is you best stroke after FS.)
Set 5: 100m
- 25m FS Count Stroke – aim for max distance per stroke and min strokes
- 25m FS – same as the first 25m, same number of strokes but press the water more
- 25m FS Pick-up – same stroke, start easy, build press and cycle rate
- 25m FS Pick-up(for each 25m, take 20-25 sec rest)
Swim Down: 200m
- 25m Pull FS, 25m Pull BK
with increase breathing on each length (i.e. breathe every 4, 6, 8, 10 strokes)
W.U. 1200m, Main Sets 1700m, Swim Down 200 Total 3100m
Distance Race Prep Group: Aerobic Session
Warm-Up: 1500m
- Do the Main Group Warm-up listed above OR
- 1500m Building FS with every 8th length BK
Set 1: 1600m Aerobic
- 400m Steady Strong FS on 7:00
- 400m FS every 4th length BK on 7:00
- 2 x (200m FS on 3:20)
- 4 x (100m FS on 1:40)
- 100m Easy Swim to warm-up 2nd stroke
Set 2: 450m Aerobic
- 6 x 75m as [25m Kick, 25m Pull, 25m Sprint on 1:45]
– Must use at least two strokes, alternating 75’s
Swim Down: 3-400m Swim Mix
W.U. 1500m, Main Sets 2050m, Swim Down 300 Total 3850m