Warmup
1 x 300 choice
6 x 50 build to sprint w/fins @30" rest
Preset
12 x 50 w/tshirt & shoes @60" (hold technique & stroke tempo)
----> Take shoes off
8 x 50 w/tshirt only @55"
----> Take tshirt off
4 x 50 @45" P100
Lactate Clearance
1 x 200 R1
Main Set
4 x (2 x 25 sprint @30" + 1 x 50 R1 @60" + 1 x 50 RL + 100 easy)
Cooldown
1 x 400 (25 sculling/25 swim)
Warmup
1 x 300 choice
3 x 100 (25 build to sprint w/fast turn + 75 R1) @1'45"
4 x 50 stroke @50"
Preset (w/fins, no paddles)
4 x (4 x 50) @20" rest
#1. Half pool underwater + breakout + 2 fast strokes + rest of 50 easy
#2. Starting from under the flags, sprint to 25 + rest of 50 easy
#3. 25 build into turn + 2 strokes fast after turn + rest of 50 easy
#4. 50 sprint
**1'00" rest in between sets
Lactate Clearance
1 x 200 R1
Main Set
8 x 50 (25 stroke/25 free) @1'00"
+ 200 kick w/snorkel (put cardio cap on)
6 x 50 (25 free/25 stroke) @1'05"
+ 100 kick stroke on back
4 x 50 stroke fast @1'10"
+ immediately take to blocks and go 25 all out sprint
**All stroke portions of each 50 are fast
Cooldown
1 x 400 (25 sculling/25 swim)
Warmup
1 x 300 choice
4 x 75 IM switch @20" rest
12 x 25 (10 kicks underwater + rest of 25 easy) @20" rest
Power Drills
5 x (4 x 25) @15" rest
#1. Scoop drill
#2. One arm out of water
#3. 3:3:6
#4. Double arm back
Pull-Paddle
5 x 200 libre descend @3'00" (2'36" | 2'33" | 2'30" | 2'28" | 2'23")
Starts & Turns
1 x 20 sprint + 30" rest + 1 x 30 starting from under the flags (fast turn & sprint into wall) - repeat 4 times
**Rest 2'00" between repeats
Cooldown
1 x 400 (25 sculling/25 swim)
