25-March-2015

Warm Up

• 2 x100m
• 2 x 50m kick – no float with head under water (quick scull and lift head to breath when required)

Main Set

Medium Session – 3500m (total distance inc warm up and cool down)

Rest is in brackets ie (15) is 15s rest

20 x 50m (15s) – sprint on 5, 10, 15, 20

16 x 50m (15) – sprint on 4, 8, 12, 16

12 x 50m (15) – sprint on 3, 6, 9, 12

8 x 50m (15) – sprint on 2, 4, 6, 8

4 x 50m (15) – sprint on 1, 2, 3, 4

Longer Session – 4100m (total distance inc warm up and cool down)

20 x 50m (10s) – sprint on 5, 10, 15, 20

16 x 50m (10) – sprint on 4, 8, 12, 16

12 x 50m (10) – sprint on 3, 6, 9, 12

8 x 50m (10) – sprint on 2, 4, 6, 8

4 x 50m (10) – sprint on 1, 2, 3, 4

3 x 200m steady (20)

Cool Down

4 x 50m really easy