Warm up
Swimmer's choice
(600/600)
Drill
1x300 swim, every 3rd length kick
4x50 drill, choice of strokes and drills
2x100 swim (25 easy/25 build/25 fast/25 easy)
Choice of strokes
(700/1300)
Main Set
Distance Option
1x1650, broken as:
1x150, uptempo pace, rest 15 sec
1x300, steady pace, rest 15 sec
1x450, steady pace, rest 15 sec
1x600, steady pace, rest 15 sec
1x150 build to fast
The idea is to maintain the same even pace throughout the middle portion of the race.
(1650/2950)
Main Set
Sprint Option
12x75 on cruise+50 sec
Do 3 groups of 4, where:
#1 75 moderate
#2 50 moderate/25 fast
#3 25 moderate/50 fast
#4 75 fast
Choice of stroke or kick on all, but do the same thing within each group of 4. We're working on building speed late in the race.
1x300 swim, every 3rd length kick
(1200/2500)
Last set
12x25 on cruise+30 sec
Do 4 groups of 3, where the first 2 are fast, and the 3rd one is easy. Choice of strokes or kick. A little high intensity work for everyone.
100 easy
(400/3350 or 2900)