Originally written for Senior on May 06, 2022
Warm-up
200 Free
4x
4x50 IM [R#1 @55, R#2 50, R#3 45, R#4 40]
2x25 all out IM order by Round @30
Main Set
IM aerobic development - race 400 IM-
12x50 FLY @50-60 [Smooth swimming dist/strk max 8 stroke per 25 Tempo trainer (TT) 1.0 per stroke]
20x25 Bk @20-25 [strong tempo/minimum 6 fly kick under (TT 1.0 per cycle) 200 pace]
3x150 Br @2:10-2:20 [Smooth swimming kick driven dist/strk max 6-8 strk per 25 (TT 2.0)]
2x200 fr @2:40 [Smooth swimming kick driven dist/strk max 12 strk per 25 (TT 1.0 per stroke)]
200 ( 25 scull- 25 fly kick)
8x50 FLY @50-60 [Smooth swimming dist/strk max 8 stroke per 25 TT 1.0]
4x100 Bk @1:30-1:40 [Smooth swimming tempo TT 1.30 per cycle]
20x25 Br @20-25 [Smooth swimming kick driven dist/strk max 6-8 strk per 25 (TT 1.0 per stroke) ]
2x200 fr @2:30-2:40 [Smooth swimming kick driven dist/strk max 12 strk per 25 (TT 0.8 per stroke)]
200 ( 25 scull- 25 fly kick)
8x50 FLY @60 [Smooth swimming dist/strk max 8 stroke per 25 Tempo trainer (TT) 1.0 per stroke]
4x100 Bk @1:25-1:35 [Smooth swimming tempo TT 1.30 per cycle]
2x150 Br @2:05-2:20 [Smooth swimming kick driven dist/strk max 6-8 strk per 25 (TT 2.0)]
6x100 fr @1:10-1:15 [Smooth swimming kick driven dist/strk max 12 strk per 25 (TT 0.65 per stroke) 200 pace]
300 easy
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT