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