“Down week” – Aerobic Training – Session (1 of 3)
WARM-UP 950m
- 200 Pull FS
- 3 x 100m, 3 x 75m, 3 x 50m, 3 x 25m
- 1st run through – FS – Mix
- 2nd run through – Drill – FS – Mix
- 3rd run through – FS – kFS – Mix
MAIN SET 1600m
- 400 FS on 6:00
- 150 IM on 1:50
- 300 FS on 4:50
- 150 IM on 1:50
- 200 FS on 3:00
- 150 IM on 1:50
- 100 FS on 1:30
- 150 IM on 1:50
Notes:
– above distance and times are for the fastest group
– adjust distances for the other groups as appropriate to achieve 10-15 seconds rest on similar timing
– replace IM with Mixed Strokes (not FS)