We did this workout in a long course meters pool.
1 hour of dryland first
Focus: aerobic progressive freestyle set
"20x400"
#1 and # 2 are warm-up: 400 FRIM (#1 with fins / #2 without fins)
#3/4/5/6: 400 Fr @ 6' / 2x200 fr faster @3' / 4x100 fr faster @1'30''/ 8x50 fr best average @45'')
1 minute rest
#7/8/9/10 with fins: 400 fr @5'30'' / 2x200 fr faster @2'45'' / 4x100 fr faster @1'25'' / 8x50 fr best average @45''
1 minute rest
#11/12/13/14
with pull buoy-straps-paddles: 400 fr @6' / 2x200 fr faster @3' / 4x100
fr faster @1'30'' / 8x50 fr best average @50''
1 minute rest
#15/16/17/18 with fins and paddles: 400 fr @5'20'' / 2x200 fr @2'40'' / 4x100 fr @1'20'' / 8x50 fr best average @40''
#19 (with fins)/20 are active rest: (50 Bk kick-100 IM swim-50 Fr swim).
TOTAL 8000m
GOALS TIMES for the set
400's => focus on long stroke and same number at each lap.
2x200's => at anaerobic threshold
4x100's=> above threshold (at 1500 pace)
8x50's=> best average (try to hold or beat 400 pace)
