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Training Program
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Swimming
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Advanced Intermediate Swim Training
| Advanced Intermediate Swim Training |
Day 029 - Freestyle drill, freestyle set, vertical kicking.
800 warm-up, 200 drill, 1200 swim, 200 easy, 15 minutes vertical kicking, 300 swim, 100 warm-down. Total = 2800 yards/meters
Day 030 - Overdistance freestyle and freestyle drill.
3200 warm-up/swim, 100 easy, 400 drill, 300 swim, 100 warm-down. Total = 4100 yards/meters
Day 031 - Freestyle drill and lactate set.
600 warm-up, 200 drill, 600 swim, 100 easy, 1600 swim, 200 easy. Total = 3300 yards/meters
Day 032 - Aerobic freestyle and freestyle drill.
400 warm-up, 400 kick, 100 easy, 2000 swim, 400 drill, 100 swim. Total = 3400 yards/meters
Day 033 -
600 warm-up, 1600 swim, 200 drill, 800 pull, 100 warm-down. Total = 3300 yards/meters
Day 034 - Stretch-out a great week!
1200-2000 yards/meters, mixing up swimming, pulling and kicking.
Day 035 - Day off!
Day off.
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