Swimming sessions Session number Aim Set Time/thresholds Volume Warm up/cool down 600m mixed strokes and drills 1 Endurance 800m free, 2x[4x400m free, 4x200m free] All 80% MHR with 30 sec rest 5.6km 2 Strength 8x400m free pull, 8x100m free kick with kick board 400m at 80% MHR, 100m at 85% MHR 4km 3 Speed 5x[2x100m free, 4x50m free, 8x25m free] All at 90-100%MHR 3km 4 Increase aerobic capacity/power 3x[10x200m free pull with snorkel, 16x25m free dive sprint] 200m at 80% MHR, 25m at 95-100% MHR…
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