The following are three consecutive workouts which were completed on a Tuesday and Wednesday this July with a focus on anaerobic capacity and power work. Session 1 below was an anaerobic capacity workout.
Tuesday AM – Anaerobic Capacity and Aerobic Capacity
3 x 400m @ 6:20 75 free, 25 back with fins
5 x 50m @ 1:30 All Out with Race skills!! Main stroke!
100m R10 build swim freestyle
100m R10 LA1 swim
150m R15 25 ez, 25 fast freestyle
150m R15 LA1
2 x 250m R20 LA1
2 x 400m R20 LA1
8 x 100m @ 2:10 Fast kick
3 x 300m @ 4:35 / 4:45 Pull all gear, 75 fr, 25 bk
11 x 50m @ :45 kick with fins
> Swim Down choice stroke with perfect technique.
Workout Total: 6000
