Session #1
|
| 400-800 warm up |
|
| 12x50 IM |
15-20s RI |
| 600 pull |
30s RI |
| 6x100 |
15s RI |
| 2x300 pull |
20s RI |
| 4x150 |
15s RI |
| optional [3x200pull] |
20sRI |
| optional [12x50] |
15s RI |
| 4-8x100 kick |
15s RI |
| 100-200 easy |
|
| Total: 3.9-6.0km |
|
| A
simple workout that you can vary the intensity to suit
quite easily. To shorten the workout, leave out some of
the later sets (ie "optional" sets). |
|
Session #2
|
| 400-600 warm up |
|
| 8-12x25 |
10-15s RI |
| 8x50 |
10s RI |
| 4x100 (IM) |
15-20s RI |
| 2x200 (pull) |
20s RI |
| 1-2x400 |
20-30s RI |
| 2x200 (pull) |
15-20s RI |
| 4x100 (IM) |
15-20s RI |
| 8x50 (bk) |
15s RI |
| 8x25 |
10s RI |
| 400 kick |
30s RI |
| 200 easy |
|
| Total: 4.2-4.9km |
|
| You
can vary this session, by changing the strokes in each
set, or do it entirely freestyle. |
|
