Fall WK 5 (cycle wk 1, Tues)

First Week of our 2nd 4-Week Cycle

Warm-Up: 1000/1400m

Up to Five times through the following:
• 50m Pull FS
• 50m Drill IM seq
• 50m Kick IM seq
• 50m Swim IM seq

OR

• 600m Building FS
• 400m Drill-Swim IM seq
• 400m Pull FS

Set 1: 600/800m Aerobic Dev

Main Group
• 6 x (25m Drill FS, 25m Kick FS, 25m Swim Fs, 25m Swim BK) continuous
  For the Drill – alternate FIST and SHARK

Distance Group

• 2 x 400m FS on pace {6:00, 6:20, 6:40 or 7:00}
  option to use paddles/pull buoy

Set 2: 600/800m Aerobic Dev

Main Group
• 6 x 100m * on 10-15 sec rest per 100m
  * is #1 IM, #2 FS, #3 IM, #4 FS, #5 BK, #6 FS

Distance Group

• 3 x 200m IM
  #1 Easy Drill-Swim
  #2, #3 on Pace to give ~20 sec rest
• 100m IM

Set 2: 600/800m Aerobic Dev

Main Group
• 50 FL, 50 FS, 50 BK, 50 FS, 50 BR, 50 FS on 60 sec or 5-10 sec rest
• quick re-group ~1:00 rest
• 6 x (25m IM, 25m FS) on 60 or 5-10sec
  IM = {FL, BK, BR} no FS

Distance Group

• 6 x 100m as (75m FS, 25m BK) or (all FS) on 5-10 sec rest
  Option to Descend 100’s. Don to swim open water sighting FS.
• BEAST Water Boarding – simulation of open ocean swimming … Don swims 200m FS sighting, the rest of the group uses flutter boards to generate waves and splashes all the way down the lane

Swim Down: 200-400m

• 4 x (25m FS, 25m BK increase breathing)
• OR 3-400m Stretch Long FS-BK Mix incr breathing

W.U. 1000/1400m, Main 1800/2400m, Swim Down 200/400m Total 3000/4200m