Swimming set 2025-12-18

Duration: 1h15m

Distance: 4.3km

Focus: Aerobic/threshold

Warmup - 900m / 15m

200 Fr @ 3

100 Fr dr-sw @ 1:40

150 Bk @ 2:20

150 Bk dr-sw @ 2:30

100 IM @ 1:40

200 IM dr-sw @ 3:30

Prep - fr skills - 600m / 11m

3x {

2x 75 as 50 drill* - 25 sw @ 1:15

50 desc rounds 1-3 @ 1

}

*Round 1 - archer; round 2 - manadou; round 3 - trickle-rewind-switch

Main set - aerobic development/threshold - 2km / 29m

base: 150-160bpm; threshold: 170-180bpm

400 base @ 6

1x100 threshold @ 1:20

• 30s rest

300 base @ 4:30

2x100 threshold @ 1:25

• 30s rest

200 base @ 3:00

3x100 threshold @ 1:30

• 30s rest

100 base @ 1:30

2x100 threshold @ 1:35

Finisher - 150m / 4m

75 max @ 2

50 max @ 1:20

25 max @ 40

Recovery - 850m / 15m

200 flush @ 3

3x 100 fr-bk ascend @ 1:30/1:35/1:40

3x 50 w/ 2 cycle spike @ 1

3x 50 bk k-sw @ 1

50 choice