Aerobic Development Session
Warm-Up: 1000/1400m
Regular Group:
Four times through the following:
- 25m Kick
- 25m Drill/Pull
- 50m Swim
- 25m Kick
- 25m Drill/Pull
- 50m Swim
with order: FS, BR, BK, FL
Then once through:
- 200m IM with long easy strokes
Distance Group:
- 400m FS with long strokes
- 400m IM – mixing swimming and drills – long and easy
- 300m FS building faster
- 300m IM – mix of 25m Drill (per stroke) and 50m Swim (per Stroke)
Set 1: 1000/1700m Aerobic Dev
Regular Group:
*Quality Strokes throughout – NOT Fastest Pace
- 4 x 50m FL on 30-40 sec rest
- 50m Easy Choice
- 4 x 50m BK on 25-35 sec rest
- 50m Easy Choice
- 4 x 50m BR on 20-25 sec rest
- 50m Easy Choice
- 4 x 50m FS on 15-20 sec rest
- 50m Easy Choice
Distance Group:
- 500m Pull FS – Building pace throughout – on 30-40 sec rest
- 400m BK/FS mix – paddles option – long strokes at moderate pace – on 30 sec rest
- 300m as 6 x (25m Drill, 25m Swim) FS/BK on 25 sec rest (at end)
- 200m Swim FS for time – FASt – on 45 sec rest
- 2 x 100m FS on 10 sec – with total time for 2×100 being faster than your 200m FS time above
- 100m easy long stretching, choice
Set 2: 300m Kick, 300m Aerobic Dev
- 6 x (25m kick, 50m Swim, 25m Kick) on 10-15 sec rest
Set 3: 300m Aerobic Dev
- 4 x 75m Choice with 75m swum as:
(25m easy, 25m moderate, 25m fast) – on 20-25 sec between 75’s
Swim Down: 200/300m
- long easy mix
Regular Group:
W.U. 1000m, Kick 300, Aerobic Dev 1400m, Recov 200, Swim Down 200m Total 3100m
Distance Group:
W.U. 1400m, Kick 300, Aerobic Dev 2200m, Recov 100, Swim Down 300m Total 4300m