Swim Sessions 1-6 (shorter! – 2000m – 2400m)

1 W Up: 400m 4 x 4 100m FC, BC, FC, BS with 75 secs rest.
Set 1: 400m 4 x 4 4 x 100m FC – 25m fast / 75m steady.
Set 2: 600m 3 x 8 3 x 200m – 25m fast / 25m easy.
Rest: 500m 5 x 4 100m FC / 100m alternate stroke.
100m 4 BC kick swim down.
  2000 80 40 mins
2 W Up: 400m 2 x 8 200m FC, 200m BC.
Set 1: 400m 4 x 4 FC / FC pull / 75m FC swim & 25m FC kick arms in front / FC.
Set 2: 600m 3 x 8 3 x 200m FC build.
Rest: 500m 2 x 10 FC / BS – concentrate on strong push & glide / turn.
100m 4 BC kick swim down.
  2000 80 40 mins
3 W Up: 300m 3 x 4 FC steady / FC pull / FC kick 
Set 1: 1600m 64 FC fast and strong. Time trial.
Rest: 200m 4 x 2 Choice kick swim down.
  2100 84 42 mins
   
4 W Up: 400m 4 x 4 FC steady, FC kick, FC fast, FC pull.
Set 1: 400m 2 x 8 FC kick / BC kick by 50m.
Set 2: 900m 6 x 6 6 x 75m FC / 75m FC pull. (6 fast strokes, 12 easy)
Rest: 300m 6 x 2 FC Swim / Kick arms in front / Pull – concentrate on breathing.
100m 4 Sculling / Kicking on back.
  2100 84 42 mins
5 W Up: 400m 4 x 4 FC steady, FC kick, FC fast, FC pull.
Set 1: 400m 8 x 2 FC kick / BC kick by 50m
Set 2: 1000m 10 x 4 FC – sprint 25m, steady 75m.
Rest: 300m 3 x 4 FC Distance per stroke.
100m 4 BC kick swim down.
  2200 88 44 mins
6 W Up: 200m 8 FC build.
Set 1: 1000m 40 FC steady: 100m / 200m / 300m / 400m / (4,8,12,16)
Set 2: 1000m 40 FC fast: 400m / 300m / 200m / 100m (16,12,8,4)
Rest: 100m 4 BC kick swim down.
  2300 92 46 mins
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