I like to keep my Monday morning, first swim of the week, pretty general. Higher volume early in the week with the main set being IM Aerobic based. Some focused scull and drill work to set up the stroke after a weekend off.
Also integrating some short bursts of speed to finish off before a more intense session this afternoon.
Workout AM – General Aerobic (IM & Drills)
> A1 = Aerobic 1 = 24- 26 beats/10sec A2 = Aerobic 2 = 26-28 beats/10sec <
500 Choice
500 Fins – Kick/Swim
500 Drill/Swim
3 x 25 @0’30” Fly – A2
3 x 75 @1’30” IM – A1
200 @3’30” Free – A1
3 x 25 @0’30” Back – A2
3 x 75 @1’30” IM – A1
200 @3’30” Free – A1
3 x 25 @0’30” Breast – A2
3 x 75 @1’30” IM – A1
200 @3’00” Free – A1
3 x 25 @0’30” Free – A2
3 x 75 @1’30” IM – A1
200 @3’30” Free – A1
4 x 50 Scull/Swim
4 x 50 KB Swim
4 x 50 Snorkel
2 x 100 Technique
4 x 50 @1’10” Explode 15! – Kick
100 Easy
4 x 50 @1’10” Explode 15! – Swim
200 Easy
Workout Total: 5000
