Warmup
1 x 300 choice
4 x 75 (25 kick/25 drill/25 swim)
4 × 50 spiking 4/12 @30" rest
Preset (USRPT)
12 × 50 stroke @60"
LC - 1 x 200 R1
12 x 25 stroke @40"
LC - 1 x 200 R1
Main Set
3 x 100 descend @2'00"
**HR check at the end of 3rd 100
Cooldown
15 mins competition warm down (combine kick/sculling/snorkel/swim)
Warmup
1 x 300 choice
4 x 75 IM Switch @1'30"
6 x 50 (25 drill/25 swim) @20" rest
Preset
7 x 100 (50 kick/50 swim fast) @HR23
Pull (no paddles)
4 x (3 x 50)
Set #1 @55"
Set #2 @50"
Set #3 @45"
Set #4 @40"
No extra Recovery between sets.
Lactate Clearance
1 x 200 R1
Main Set
3 x (3 x 25 + 75)
25's Sprint @30"
75's R2
**60" rest between sets
+100 easy
3 x (3 x 50 + 75) R2 @HR23
**60" rest between sets
Cooldown
1 x 400 (25 sculling/25 swim)
Warmup
1 x 400 choice
4 x 75 (25 fly/25 stroke/25 free)
6 x 50 back @60" (Avg. 38")
Preset (Pull-Paddle)
3 × (50 R2 @50" + 100 breathing every 5 strokes + 150 w/snorkel)
**30" rest between sets
50s: 32", 32", 32"
Main Set
6 x 150 build @2'30" (Avg. 1'56")
+ 100 easy
+ 1'00" rest
6 x 150 descend @2'30" (2'00" | 1'58" | 1'57" | 1'55" | 1'51" | 1'48")
Cooldown (Lactate Clearance)
1 × 400 (25 sculling/25 swim)
