Aerobic Development Session
Warm-Up: 1000m
Choice Strokes for the following:
- 200m Swim
- 200m Kick
- 200m Drill
- 200m Pull
- 200m Swim
Set 1: 800m Aerobic Dev
- 4 x 200m FS on 3:30
*Cut Distance to get Min 15 sec rest*
*Add Distance to get Max 35 sec rest*
3:00 Whistle will help you know to stop
Set 2: 300m Kick, 100m Recov
- 6 x 50m Board Kick Choice on 15 sec rest
- 100m easy stretching swim choice
Set 3: 400m Aerobic Dev
- 16 x 25m on 5-15 sec rest
Choice Strokes, Quality Swim, Good Speed
* Maintain a constant pac … swim last 2 x 25 easy
* 5 sec for Distance swimmers, 15 sec for Sprinters
Set 4: 300m Aerobic Dev
- Broken 300m FS Descended by 100’s
Swim 100m FS – 5sec rest – 100m FS – 5 sec rest – 100m FS
*Watch the clock and make sure you descend*
One round of Chase the Rabbit
Swim Down: 300m
- 300m long stretching swim with increase breathing
W.U. 1000m, Kick 300, Aerobic Dev 1500m, Recov 100, Swim Down 300m Total 3200m