Swimming set 2025-12-11

Duration: 1h15m

Distance: 4.4km

Focus: Aerobic development

Subfocus: Breaststroke speed

Warmup - 1km

200 swim

200 bk kick

200 IM

200 fr/bk drill

200 fr/bk swim

Prep - Br speed - 400m

16x25 @ 30 as 4x {

- 2x A-pull, EZ to end

- fast breakout

- fast finish

- EZ

+15s rest

}

Main set - aerobic pyramid - 2.2km

3x 50 descend @ 55/50/45

3x 100 descend @ 1:30/1:25/1:20

3x 150 descend @ 2:15/2:10/2:05

2x 200 strong @ 3

3x 150 descend @ 2:05/2:10/2:15

3x 100 descend @ 1:20/1:25/1:30

3x 50 descend @ 1/1:05/1:10

Finisher - Br speed - 300m

100 as 50 EZ, 50 fast @ 2 100 as 25 EZ, 50 fast, 25 EZ @ 2 100 as 50 EZ, 50 fast @ 2

Recovery - 500m

500m choice recovery