Aerobic Threshold. Chris and Laura coaching
Warm up
Swimmer's Choice
(600/600)
Drill Set
- 4x75 (25 right arm drill/25 left arm drill/25 swim)
4x50 kick
4x25 swim build
(600/1200)
Main
- 4x100
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
3x200
#1 on cruise+10 sec
#2 on cruise+5 sec
#3 on cruise
2x300
#1 on cruise+5 sec
#2 on cruise
1x400 on cruise
Try to work your way through this set without stopping. Also, it is kind of a long set, so if you are constrained to 60 minutes, a 2000 meter set like this might be a bit tough to get through in the time allotted.
(2000/3200)
Last set
- 4x50 on cruise+15 sec, ascend 1-4
Start at the pace of your 400 on the fisrt one, and end the set by using nearly the entire interval to complete the last one.
4x50 kick with 15 sec rest
1x100 easy
(500/3700)