Training Set-4000m
4K (1)
Warm up 300 free swim
6x60 kick mix
3x100 drills IM free choice
Main set Just keep going through this mainly on free but can do some IM’s or backstroke
8x50 +10
4x100 + 15
8x50 +10
4x100 +15
2x200 +20-30
8x50 +10
4x100 +15
Swim down 300
4K (2)
Warm up 200 swim free
300 IM K-D-S of each stroke
200 pull free
200 IM K-D
100 back swim
100 IM swim
Set 4x50 swim
4x25 swim Repeat both 3x through and go harder each time. Or go off a faster challenging send off time!
Kick 300 as 25 fast 50 moderate x4
300 as 50 fast 25 moderate x4
1x800 pull or swim good effort for time
Swim down 4x100 as (25 fly 75 any) + 20 each 100
4K (3)
Warm up 600 mixed swim
Set 14x100 pyramid (2reps easy 3reps fast 4reps hard 3reps fast 2reps easy) on 1.40 or 2m
4x150 one each stroke as (50K 50D 50S)
Fly 16x25 Fly on 30 or 40 or up to 1min. Just make the set without missing a stroke!
100 easy swim
Kick 12x25 Kick all fast on 40/50/or60
PULL 1X300 Pull free breathing every 3 and sometimes 5
Swim down 6x50 steady with good push offs and technique.