80% Aerobic. 10% Anaerobic

 

Warm-up FC 200m. Steady, long, smooth. 30 seconds rest 05:00
CH 200m . Fartlec. 10 Strokes easy, 5 strokes sprint pace. 30 seconds rest 10:00
Main Set 10 x 100m as: 02:00 / 02:30 / 03:00 30:00/ 40:00+
90% effort out. First 25m

80% middle 50m

100% effort in. Last 25m

4 x 100  IM Order

As CH 50 Kick or Drill/ 50 Swim

02:15/02:30

02:45/03:15

36:00 / 53:00
FLY. Single Arm Fly

BC. SloMo

BR. Extended Glide

FC. Zip Up

25m Fly Kick, BR arms to deep end 37:00 / 54:00
8 x 50 CH

From Deep End for start

0:45 // 01:00 //  01:15 45:00 / 60:00 +
Warm Down 200/100 FC Smooth 60:00