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Originally written for Elite on Oct 03, 2024


Elite Warm Up - TUE / THUR

1 x 400 @ 6:00 Loosen [Fins On]

16 x 25 @ :35 - UW Kick W/ Fins - 4 ea. - R-Side / L-Side Front / Back

Rest :30 [Fins Off]

6 x 25 @ :40 - UW 15 M - Fast

Rest :30

4 x 50 @ 1:00 - Perfect Swimming

12 x 25 @ :40 - 15 M Fast / 10 M Moderate 3 ea. IMO

Speed Set

A

2 X

3 x 50 @ :50 - Descend 1-3

2 x 25 @ :35 - Descend 1-2

4 x 25 @ :40 - Descend 1-4

Rest :40

B

2 X

2 x 50 @ :55 - Descend 1-3

3 x 25 @ :40 - Descend 1-2

3 x 25 @ :45 - Descend 1-4

Rest :55

C

2 X

2 x 50 @ 1:00 - Descend 1-3

3 x 25 @ :45 - Descend 1-2

3 x 25 @ :50 - Descend 1-4

Rest :30

[Perfect Swimming]

I. Six Beat Kick

II. No Breathing 1.5 to 2 Cycles Before and After Turn

III. Minimum of THREE UW Kicks off Each Wall

IV. Breathe Every Stroke In Between Turns

V. No Breath Last Half of Last 25.

Anaerobic

A/B

3 X

1 x 100 @ 1:45 - Perfect Swimming

1 x 100 @ 2:15 - [Rest :10 @ ea. 25 - Perfect Swimming - 200 Pace]

1 x 75 @ 1:20 - Perfect Swimming

1 x 75 @ 2:00 - [Rest :15 ea 25 -Perfect Swimming - 100 Pace]

1 x 50 @ :50 - Perfect Swimming

1 x 50 @ 1:00 - [Rest :20 at 25 - Perfect Swimming - 50 Pace]

1 x 50 @ 1:50 - EZ

C

3 X

1 x 100 @ 2:00 - Perfect Swimming

1 x 100 @ 2:45 - [Rest :10 @ ea. 25 - Perfect Swimming - 200 Pace]

1 x 75 @ 1:30 - Perfect Swimming [Skip On Round 3]

1 x 75 @ 2:15 - [Rest :15 ea 25 -Perfect Swimming - 100 Pace][Skip on 3]

1 x 50 @ 1:00 - Perfect Swimming

1 x 50 @ 1:15 - [Rest :20 at 25 - Perfect Swimming - 50 Pace]

1 x 50 @ 1:30 - EZ

Aerobic - [HR no Higher than 150 - If it is slow down]

A

1 x 600 @ 8:30 - Swim EZ - Breathe Every 2 - Min. 3 UW Kicks Off Wall

2 x 400 @ 6:00 - Swim EZ - Breathe Every 3 - Min. 4 UW Kicks Off Wall

3 x 200 @ 3:20 - Swim EZ - Breathe Every 4 - Min. 5 UW Kicks Off Wall

B

1 x 600 @ 9:00 - Swim EZ - Breathe Every 2 - Min. 3 UW Kicks Off Wall

2 x 400 @ 6:30 - Swim EZ - Breathe Every 3 - Min. 4 UW Kicks Off Wall

3 x 150 @ 2:45 - Swim EZ - Breathe Every 4 - Min. 5 UW Kicks Off Wall

C

1 x 500 @ 9:00 - Swim EZ - Breathe Every 2 - Min. 3 UW Kicks Off Wall

2 x 400 @ 7:30 - Swim EZ - Breathe Every 3 - Min. 4 UW Kicks Off Wall

2 x 200 @ 3:45 - Swim EZ - Breathe Every 4 - Min. 5 UW Kicks Off Wall

Swim Down:

1 x 150 - 50 BK/ 50 FR / 50 BK

DISTANCE

TIME

STROKE

TYPE

INTENSITY

EQUIPMENT

How does the algorithm work? Watch this video to learn.

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