| 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 |
Inspired by : www.taketothestreets.org which sets out an intermediate plan to get you swimming your best over 1 mile. I’ll post the other sessions soon or as I do them.
I’ve changed it a little and the 12 sessions are shorter than the ones I used to do, but I think more manageable. They will take between 38 – 50 mins to do, rather than my mammoth 60-65 minutes for the other sessions.
And – I actually felt really good and that I had lots left in the tank on Monday – which can’t be bad!
SWIM SESSION 1 – 2000m – 38:23 – 458 cals
Ave HR: 144 (76%), Max HR: 160 (84%), Min HR: 59%.
400m – FC, BC, FC, BS – 7:32 (14 secs rest)
400m – 4 x 100m FC – 1:38, 1:42, 1:45,1:46, (5,5,5,11)
3 x 200m FC – 3:36, 3:31, 3:34 (9,9,16)
5 x 100m FC/FC pull – 9:09 (6)
100m BC Kick – 2:44
Lorn Pearson Trains... 