Warm-Up (All warm-ups located here)
Pre-Set (600)
- 8 x 75 @ 1:30 as follows (Read notes below):
- 2 times:
- 25 FR Catch-Up Drill, 25 Flutter kick on your belly arms straight forward, 25 FR
- 50 FR Catch-Up Drill, 25 FR
- 50 Flutter kick on your belly arms straight forward, 25 FR
- 75 FR
Main Set (2400)
- 3 x 100 FR @ 1:30
- 12 x 25 @ :35 IM Order at 70% effort
- 3 x 100 BA @ 1:30
- 12 x 25 @ :40 IM Order at 80% effort
- 3 x 100 BR @ 1:45
- 12 x 25 @ :50 IM Order at 90% effort
- 3 x 100 FR @ 1:30
- 12 x 25 @ 1:00 IM Order at 100% effort
Cool Down. 200 to 400 easy swim until HR is fully recovered.
Triathletes. OK to replace the 25s for FR
Notes. On this swimming workout plan day, I ask to perform a Freestyle Catch-Up drill. If you need to learn how to perform the catch-up drill correctly, I recommend this video: Catch-Up Drill from GoSwim
