Swimming set 2025-12-27

Duration: 1h10m

Distance: 3.1km

Focus: Breaststroke underwater/power

Warmup - 800m / 15m

200 fr-bk

200 IM dr-sw

100 bk k-sw

100 br kick - fr sw

100 fr dr-sw

100 br dr - fr sw

Set 1 - U/W + power - 900m / 20m

3x 75 as 3/2/1 A-pulls + 2/3/4 cycles max

3x 50 w/ 5m into fast turn -> max U/W -> 3 cycles out

3x 25 dead start -> 15m fast

2x 75 25 as 2/1 A-pulls + 4/5 cycles max - 25 EZ

2x 50 w/ 10m into fast turn -> max U/W -> 5 cycles out

2x 25 X-Y-I dead start -> 20m fast

1x 75 as 25 strong - 50 EZ

1x 50 as w/ 12.5m into fast turn -> max U/W -> fast to finish

1x 25 max

Set 2 - a bit of speed - 500m / 20m

Still focus on underwater phase + power

1x 100 fr aerobic @ 1:35

3x 50 br strong @ 1:15

2x 100 fr aerobic @ 1:40

2x 50 br fast @ 1:30

3x 100 fr aerobic @ 1:45

1x 50 br max @ 2

50 EZ bk

Recovery - 900m / 15m

200 fr

200 fr-bk

150 bk k-sw in 25s w/ 10m fast kick each 50

150 fr w/ 3/2/1 cycles spike each 50

100 fr-bk

100 bk double arm - swim - double arm - ABS kick