Aerobic Development Session
Warm-Up: 1000m/1200m
- 200-400m Swim/Pull FS – distance group do longer
- 4 x (50m Kick no board, 50m Pull, 50m Drill, 50m Swim) in reverse IM order
Set 1: 800m / 1200m Aerobic Dev
Main Group:
- 8 x 100m IM on 30 sec rest
**maintain a constant pace time**
Distance Group:
- 3 x 400m on 30 sec rest:
1st – swim FS
2nd – Pull FS
3rd – one 25m BK per 75m FS
Set 2: 250m Kick, 100m Recov
- 5 x 50m Board Kick Choice on 15 sec rest
- 50-100m easy stretching swim choice
Set 3: 800m / 1000m Aerobic Dev
Main Group:
- 16 x 50m on 15 sec rest with Order:
4 x (25m FL, 25m FS)
4 x (25m BK, 25m FS)
4 x (25m BR, 25m FS)
4 x 50m FS
Distance Group:
- 5 x 200m on 30 sec rest with:
Odd # FS (option to pull/paddle)
Even # IM
Swim Down: 200-300m
- 200-300m long stretching swim with increase breathing
W.U. 1000m/1200m, Kick 250, Aerobic Dev 1600m/2200m, Recov 50/100, Swim Down 200-300m Total 3100m/4050m