This session is all about low intensity and skill development. Make sure you don't drift outside of the zones during this session as this will have a knock on effect on your next training session.
Warm Up: 300 easy f/s 200 fins 6-1-6 up freestyle back 200 pull and paddles breathing 3/5/7 100 pull 1/2 doggy paddle 1/2 scull (12.5m) then freestyle back 4x50 25 fast 25 easy 4 x 100 free + 20 seconds 400TT (try and get 100 split) recover 5 to 8 minutes 200TT Cool down 100 easy choice
This session is all about encouraging good form whilst running fast. It is also a chance to run much faster than you normally would to give you an idea of how this should feel.
Make sure you are fully hydrated and ready to go hard. Make sure you pace this as well as you can, think 5 min blocks and assess how hard you are working at each interval, adjust intensity accordingly. Once completed make sure you upload your results from your head unit/watch to training peaks so we can set your heart rate and/or power zones.
8x50 build per 50 1-4, 5-8 +15
4x50 Bubble Bubble Breathe (focus on smooth exhalation)
4x50 Breathe every 3,5,7,3 (change per 50)
1 - normal head position
2 - looking forward
3 - chin on chest
4 - looking at floor (think about how this effects your feet and body position, choose a head position that you feel allows you to have head, hips and heels inline and near the surface)
100 with head in new position
200 easy swimming
The focus of this run is aerobic maintenance, make sure you do not push harder than prescribed as this will impact on your ability to work hard on your next workout. If you are feeling particularly fatigued prior to this workout stay at the lower end of the prescribed heart rate zone or substitute this run for a stretching and rolling session.
200 easy freestyle
2x100 fins ↑ 6/3/6 ↓ freestyle (+10s)
2x50 freestyle building to fast (+10s)
10x50 on 60 secs as 1-5 25 easy 25 hard
6-10 build per 25