Warm-Up 800/ 16:00
200 easy freestyle swim
100 kick choice
100 pull choice
4 x 50 drill (choice stroke) @:50-1:30
4x50 Free Desc each 50 to a moderate pace @:50-1:30
Pace Clock Challenge 2400/55:00
8 x 50 @ base pace, 10 seconds rest between each
4 x 100 @ base pace, 15 seconds rest between each
2 x 200 @ base pace, 20 seconds rest
4 x 100 @ base pace, 15 seconds rest between each
8 x 50 @ base pace, 10 seconds rest between each
2 x 200 @ base pace, 20 seconds rest between each
*The goal of this main set is to keep your pace as consistent as possible throughout all distances.
Pay attention to the clock and try to maintain the same pace for each 50-yard increment.
For example, if your base pace is 45 seconds per 50 yards, you should aim to swim each 100 yards in 1 minute and 30 seconds, and each 200 yards in 3 minutes.
Stroke Work 600/ 15:00
4 x 50 (25 yards Single-arm Backstroke, 25 yards Full Backstroke) @1:00-1:30
4 x 50 (25 yards Breaststroke Pull with Dolphin Kick, 25 yards Full Breaststroke)@1:00-1:30
4 x 50 (25 yards 3-3-3 Drill, 25 yards Full Butterfly)@1:00-1:30
Cool-Down 200/4:00
200 Choice stroke ez.
4000/90 Mins