This is an aerobic base practice with elements of speed.
Warm-up:
1 x 300 Freestyle Swim Warmup/Recovery @ 05:30
2 x 200 Medley Drill Aerobic Base @ 04:00
3 x 100 Medley Swim Turns!!! Aerobic Base @ 02:00
> 3:00 Rest
Main set:
6 x 200 Freestyle Swim Aerobic Base @ 03:10 / @ 03:30
8 x 25 Freestyle Swim Max ! Alactate @ 00:50
6 x 150 Freestyle Pull Paddles/snorkel Aerobic Base @ 02:30 / @ 02:45
8 x 25 Choice Kick Max ! Alactate @ 00:55
6 x 100 Freestyle Swim best average Anaerobic Threshold @ 01:30 / @ 01:40
Warm down:
8 x 50 Best Stroke Drill Aerobic Base @ 01:10
Workout Total: 4500
This free workout was provided by Scarborough Swim Club Head Coach Darren Ward.
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