Main Group: Aerobic Session
It should be stressed that at this point in the season there is plenty of volume in our three swim sessions and that other aerobic activity should take place on the off days. Also, keep weights at endurance level – 30 reps with 2-3 sets.
Warm-Up: 800m
- 100m Pull FS
- 50m Kick BK
- 50m FL 3-3-3
- 50m Pull BK
- 50m Swim BR
- (25m Drill, 25 Swim)
Swim two times through all of the following:
and then four times through the following in IM sequence:
Set 1: 800m
- 25m Fist FS
- 25m Count FS
- 25m Regular FS
- 25m BK
800m Continuous Swim done as eight times through the following:
Set 2: 800m
- 2 x 200 IM
- 2 x (25m Kick IM, 25m Swim IM – through all 4 IM Strokes)
Set 3: 800m
- 200m FS
- 200m IM
- 200m Specialty
- 200m FS
Take 15 seconds after each 200m segment
Swim Down: 200m
- 200m Easy Pull/Swim FS/BK
W.U. 800m, Main Sets 2400m, Swim Down 200m Total 3400m
Distance – Race Prep Group: Aerobic Session
Warm-Up: 1200m
- 800m Swim FS building – using a long stroke and good turns
- 400 Drill Swim Mix Choice
Set 1:Pace Setting 200m
- 100m FS for time – All Out Fastest
- 1 minute rest
- 100m FS for time – at 800m Distance Race Pace
Set 2:500m Aerobic Dev, 200m Recovery
- 5 x 100m FS at the 800m Race Pace set above + 5-7 sec.
e.g. swim 1:28, repeat 100’s on 1:35
or swim 1:25, repeat 100’s on 1:30 - 200m Easy Choice – (esp. Back)
Set 3:500m Anaerobic Threshold, 200m Recovery
- 5 x 100m Sprint FS at pace time of your All Out Fastest + 25-30 sec
e.g. swim 1:10, repeat 100’s on 1:35-1:40
or swim 1:15, repeat 100’s on 1:40-1:45 - 200m Easy Choice – Back Mix
Set 4:400m Aerobic Dev
- 400m Pull Choice – cycling by 25m of {Fast, Faster, Fastest, Recovery}
Swim Down: 3-400m
W.U. 1200m, Main Sets 2000m, Swim Down 400m Total 3600m