Swim Sessions 7 – 12 (shorter! – 2000m – 2400m)

 
7 W Up: 400m 2 x 8  FC build.
Set 1: 1500m 5 x (3 x 4) FC steady. Every 3rd 100m fast.
Rest: 400m 4 x 4  FC / BS swim down.
  2300 92 46 mins
8 W Up: 400m 4 x 4 FC steady / FC pull / FC kick arms in front / FC steady.
Set 1: 1600m 64 FC fast and strong. Time trial.
Rest: 400m 8 x 2  FC / BC kick with float.
  2400 96 48 mins
9 W Up: 200m 2 x 4 FC steady. 
Set 1: 400m 16 FC pull descend by 50m.
Set 2: 1000m 40 FC fast and strong. 
Rest: 200m 8 BS swim down.
  2300 92 46 mins
10 W Up: 400m 4 x 4 BC / FC.
Set 1: 600m 3 x 8 FC steady / FC kick arms in front / FC fast.
Set 2: 800m 32 FC fast and strong. 
Rest: 200m 8 BC swim down.
  2000 80 40 mins
11 W Up: 200m 8 FC
Set 1: 400m 4 x 4  50m fast arms, 50m steady / DPS / Build / Breathe 3-5-3-7.
Set 2: 600m 24 FC fast and strong. 
Rest: 500m 5 x 4 FC descend.
100m 4 Choice kick swim down.
  2000 80 40 mins
12 W Up: 500m 20 FC steady.
300m 12 FC fast.
Set 1: 500m 20 FC steady pull.
300m 12 FC fast.
Set 2: 500m 20 FC steady.
300m 12 FC fast.
Rest: 100m 4 Choice kick swim down.
  2400 96 48 mins
This entry was posted in Swim Session. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s