Purpose: Endurance training, culminating with fast 25s to train speed when fatigued.
Warm up:
400 @ :30 sec rest (60 – 65%)
– 100 swim / 200 kick / 100 swim
6 x 50 @ :50 or 1:00
– Odds: Swim or drill choice (60 – 65%)
– Evens Build to (90%)
Main Set:
3 x 400 negative split, descend 1 – 3 @ 6:20 or 7:00
– 1st 400 (60 – 65%) -> by the 3rd 400 (90 – 95%)
Speed Set:
2 x 25 free all out @ 45 or 55 sec
50 easy @ :30 sec (60 – 65%)
2 x 50 kick with board all – out @ :30 rest 100%
50 easy @ :30 rest (60 – 65%)
2 x 25 free all out @ 45 or :55 (100%)
Bonus Set:
2 x 300 pull with buoy @ :30 rest (80%)
– Focus on your high elbow catch, and drive your core on serape plane
4 x 25 all out pull with buoy @ :45 or :55
Cool Down:
100 easy (60 – 65%)
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