Down Week! Aerobic Session
KNOW YOUR PACE! This session is designed to get you to start figuring out what your swim pace is for various distances. You need to know your pace for 50’s and 100’s in the various strokes so that when a distance and pace is given for the fastest group, you can quickly figure out what distance you should swim to go on the same timing.
Warm-Up: 950m / 1200m
- 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
OR
- 600m Building FS
- 200m Swim BK or IM
- 400m Drill-Swim FS
Set 1: 400m Aerobic Dev, 100m Recovery
Main Group:
- 2 x 200m FS on 3:30 which includes 15-20 sec rest
Alt pacing – cut distance to finish your swim by 3:10
Distance Group:
- 400m FS on 7:00
ALL:
- 100m Choice not FS + 10-15sec rest
Set 2: 600m Aerobic Dev, 100m Recovery
Main Group:
- 4 x 150m FS on 2:30 which includes 15 sec rest
Alt pacing – cut distance to finish your swim by 2:15
Distance Group:
- 2 x 300m FS on 5:00
ALL:
- 100m Choice not FS + 10-15sec rest
Set 3: 400m Aerobic Dev
Main Group:
- 4 x 100m Pull FS on 1:45 which includes 10-15 sec rest
Alt pacing – cut distance to finish your swim by 1:35
Distance Group:
- 2 x 200m Pull FS on 3:30
Swim Down: 200m / 400m
- 200m – 400m Easy Pull/Swim FS/BK
Main Group: W.U. 950m, Main Sets 1600m (or less), Swim Down 200m Total 2750m
Dst Group: W.U. 1200m, Main Sets 1600m, Swim Down 400m Total 3200m