Thursday, 3rd April 2014 – Endurance Swim Session

Thursday, 3rd April 2014 - Endurance Swim Session

Thursday, 3rd April 2014 – Endurance Swim Session
Warm Up
400m Front crawl – easy
2x 50m Front crawl – kick on 15s rest
100m Front crawl – easy
2x 50m As 25m 6-1-6 drill, 25m front crawl on 15s rest
100m Front crawl – steady
2x 50m As 25m 6-3-6 drill, 25m front crawl on 15s rest
100m Front crawl – mod/hard
1,000m
Main Set
5-6x 300m Front crawl – steady on 40s rest
every 3rd length hard
2,500m – 2,800m
Main Set 2
2x 100m Front crawl on 20s rest
100m as 25m breaststroke, 75m front crawl on 20s rest
100m as 25m backstroke, 25m breaststroke, 50m front crawl on 20s rest
100m medley on 20s rest
2x 200m medley on 30s rest
3,700m-4,000m
Alternate Main Set 2
100m Front crawl – kick on 20s rest
100m Front crawl – 75m kick, 25m stroke on 20s rest
100m Front crawl – 50m kick, 50m stroke on 20s rest
100m Front crawl – 25m kick, 75m stroke on 20s rest
100m Front crawl on 20s rest
100m Front crawl – kick on 20s rest
100m Front crawl – 50m kick, 50m stroke on 20s rest
100m Front crawl on 20s rest
3,300m-3,600m
Cool Down
200m Choice
2,700m-4,200m