Swimming set 2025-12-13

Duration: 1h10m

Distance: 3.6km

Focus: Breaststroke speed

Warmup - 1km

400 fr-bk in 100s

300 IM (fly as fly-fr-fly)

200 bk k-sw-dr-sw

100 scull-sw

Prep - Br underwaters/breakout - 600m

24x25 @ 35 as 3x {

- 1x A-pull + 1 cycle breakout

- 2x A-pull + 1 cycle breakout

- 3x A-pull + 3 cycle breakout

- EZ

- 3 cycles fast

- 4 cycles fast

- 5 cycles fast

- EZ

}

Main set - Br speed - 1.1km

2x (75 EZ @ 1:15 + 75 fast @ 1:30)

50 EZ

3x (50 EZ @ 1 + 50 fast @ 1)

50 EZ

12x 25 @ 35 alt EZ - fast to 15/20/25

100 EZ

Recovery - 900m

300 fr breathing 2/3/4/5 / 3/4/5/6 / 4/5/6/7

3x 100 fr-bk ascend

100 fr w/ 2 cycle spike

100 bk dbl arm - swim

100 choice