Only three of this group had been competing over the weekend, though several others do compete. A ‘Basic Aerobic’ programme: slowest speed training, technique work, long distance swims and drills. Come 16 x 25m around 5″ rest was taken, as lane clear, rather than longer. Most covered the distance in the hour. Two lanes out of six.
|W/U||400m loosen FC||30” rest after 400m||400||8||8|
|MAIN||4 x 100m FC as 50m Pull/50m Kick||15” rest after each 100m||400||10||18|
|2 x 200m CH as 100m Pull, 50m Kick, 50m Stroke||30” rest after 200m||400||10||28|
|4 x 100m CH negative split||2:00||400||8||36|
|8 x 50m CH Drills
FC: Zip Up; BC: Hesitation; BR: 2K1P; Fly: Single Arm.
|10” rest after each 100m||400||8||44|
|16 x 25m CH Race Pace, turn at end and finish ‘Feet On Wall’||Lane Clear or 15” rest after each 25m||400||8||52|
|2 x 200m CH Steady Swim||30” rest after 200m||400||8||60+|