Warm-Up for ALL: 1200m
- 4 x (50m Kick, 100m Pull, 150m Drill/Swim)
Change stroke for each set of four. Do drills appropriate for the stroke.
Main Group: Aerobic Session
Set 1: 400m
- 8 x (50m Kick on 1:20 or 10 sec rest)
Kick holding a Pull Buoy … makes it harder!
Set 2: 1200m
- (25 FL, 75 BK), (25 FL, 75 BR), (25 FL, 75 FS)
- (25 BK, 75 FL), (25 BK, 75 BR), (25 BK, 75 FS)
- 1 minute rest to regroup
- (25 BR, 75 FL), (25 BR, 75 BK), (25 BR, 75 FS)
- 3 x 100m FS
4 x (3 x 100m) on 15+ sec rest per 100m (taken from the last person to arrive in your group), swum as follows:
Swim Down: 200m
- 200m Pull FS / BK with increase breathing
W.U. 1200m, Main Sets 1600m, Swim Down 200 Total 3000m
Distance Race Prep Group: Lactic Acid Production Session
Set 1: 200m
- 4 x 50 Kick Choice – sprint extra hard for 1st half length of each
Set 2: 200m LA Prod, 500m Recovery
- 4 x 150 FS – 50 Sprint and 100 recovery on 3 minutes
- 100 Easy Bk
Set 3: 200m LA Prod, 500m Recovery
- 4 x 150 BK – 50 Sprint and 100 recovery on 3:15
- 100 Easy 3rd Stroke – Not FS or BK
Set 4: 100m LA Prod, 300m Recovery
- 4 x 100 3rd Stroke – 25 hard and 75 recovery on 2:15
Swim Down: 3-400m
W.U. 1200m, Main Sets: Kick 200, L.A. Prod 500m, Recov 1300, Swim Down 400 Total 3600m