Week 3: Endurance and Technique Focus
Day 1 & Day 4 - Aerobic Swim with Speed Work:
Warm-up: 400m - (200 free/200 kick) easy
Main set: 6 x (3 x 100m) freestyle at a steady pace (60-70% MHR) (Zone 1-2), on 10 seconds rest - Extra 1 min rest between each round. Equipment choice (pull or fins and paddles)
Cool-down: 200m easy Backstroke swim
Total: 2000m
Equipment: Choice
Day 2 & Day 5 - Stroke Technique Focus:
Warm-up: 400m - (200 free/200 kick) easy
Drill set: 8 x 50m stroke drills (2 x each stroke), 30s rest between each 50m
Main set: 3 x 300m IM with fins (75m each of butterfly, backstroke, breaststroke with dolphin kick, freestyle) at a moderate pace (70-80% MHR) (Zone 2-3), focusing on stroke technique, 1 min rest between each 300m
Cool-down: 200m easy swim
Total: 2000m
Equipment: Kickboard, fins
Day 3 & Day 6 - Active Recovery:
Warm-up: 400m - (200 free/200 kick) easy
Main set: 7 x 100m freestyle at a steady pace (60-70% MHR) (Zone 1-2), focusing on maintaining efficient stroke and rhythmic breathing. on 30 seconds rest between each.
Cool-down: 200m easy swim
Total: 1200m
Equipment: None