Set #2 From Down Under

Clare Labowitch, Darwin Swimming Club

Northern Territory, Australia

We are in an endurance phase at the moment the what follows is the second of two Wednesday morning aerobic endurance sets which the swimmers handled particularly well.

Warm Up

4 x100 as 50 reverse IM order, 50 free on 1.35

4 250 as 200 free D1-4 to 85% + 50 form 20 sec RI

8 x 50 choice on 65 as 35 drill, 15 race finish

Kick Swim Drill

4 x 200 as 100 6 kick switch with one stroke to change + 100 slow arms fast kick on 3.20

Main – A1-A2

8 x 200 free as

 #1          200PB +35

#2-3       200PB +30

#4-5       200PB +25

#6-7       200PB +20

#8           take 2-3 secs off last swim

Fins

4 [ 4 x 50 as

Round 1- form on 50

Round 2- 25 form, 25 free on 45

Round 3- free on 40

Round 4 –choice on 35 – (one swimmer chose to do this round in fly)

200 easy backstroke and out