1 Hour Aerobic 95%

 

Phase Activity TRT Dist: Dur: Total
W/U 2 x 200m FC

Maintain skills u/w and turn speed

4:00

4:30

5:00

400 8/10 8/10
MAIN 5 x 200m FC

Steady Pace 1, up the pace on 1st through to 5th to PB target for the 5th

ie.60/70/80/90/100% effort. Generous rest. Use it!

5:00

6:00

1000 25/30 33/40
1 x 100m BC

Emphasis on transition: Min 8 underwater fly kicks off the wall each time.

2:15

2:30

3:00

100 2:15/3 36/43
4 x 100m CH

Increase effort 60/7080/90% effort with each 100m.

2:00

2:30

3:00

400 8/12 44/56
1 x 100m BR

Emphasis on transition in three parts: 3” glide, 2” glide, and into the stroke.

2:30

3:00

100 2:30/3 49/59+
6 x 50m  as x3 FC x 3 CH 45

1:00

300 6/8 55/60+
S/D 200m CH 5:00 200 5 60/60+
Totals 2500m 1 hour

 

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