Challenging short course freestyle anaerobic set. The 400’s should ideally be done at about PB +50.
Workout PM
Warm-up:
1 x 400 Freestyle Swim Aerobic Base @ 06:30
> 3:00 Rest
Main set:
3 rounds of the following:
2 x 100 Freestyle Swim Aerobic Base @ 01:40 / @ 01:45
3 x 50 Choice Kick Max ! Anaerobic Threshold @ 01:20
> 0:30 Rest
2 x 400 Freestyle Swim Anaerobic Threshold @ 06:30
2 rounds of the following:
2 x 100 Freestyle Swim Aerobic Base @ 01:30 / @ 01:35
3 x 50 Choice Kick Max ! Anaerobic Threshold @ 01:20
> 0:30 Rest
2 x 400 Freestyle Swim Anaerobic Threshold @ 06:30
1 round of the following:
2 x 100 Freestyle Swim Aerobic Base @ 01:20 / @ 01:25
3 x 50 Choice Kick Max ! Anaerobic Threshold @ 01:20
> 0:30 Rest
2 x 400 Freestyle Swim Anaerobic Threshold @ 06:30
> 2:00 Rest
10 x 25 Choice Kick Max ! Alactate @ 00:50
1 x 600 Freestyle Swim Warmup/Recovery @ 10:30
Workout Total: 5750
These free workouts were provided by Scarborough Swim Club Head Coach Darren Ward.
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