Warmup
1 x 300 choice
4 x 75 stroke (25 kick/25 drill/25 swim) @20" rest
4 × 50 fly (25 fly kick on back/25 swim fly) @20" rest
Preset
8 x 75 (50 free/25 fly) @1'20"
+ 60" rest
8 × 50 back @55"
+ 60" rest
8 × 25 free sprint no breath
Lactate Clearance
1 x 200 R1
Pull
2 x (3 x 150) @2'30"
#1. 100 free/50 back
#2. 75 free/75 back
#3. 50 free/100 back
+ 100 easy
mVO2
4 x 100 stroke @3'00" rest
**register your times
Cooldown
1 x 400 easy
Warmup
1 x 400 choice
4 x 150 (50 K/50 D/50 swim) @20" rest
Preset (Pull)
1 × 600 breathing pattern 5/7/9 by 100s
**choice of paddles
+ 12 × 50 w/paddles only, choice of free or stroke @60"
+100 easy
Main Set
4 x 200 free R2 @30" rest (holding your target on all 200s)
+ 200 easy
4 x 100 stroke (middle 50 R2) include competition speed turn @30" rest
+ 200 easy
4 x 50 mVO2 @1'30"
Cooldown
400 - 600 easy
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)
