Aerobic Power Workout - AP1


Swim Ideas #1 | Swim Ideas #2 | Swim Ideas #3
Swim Ideas #4 | Swim Ideas #5


Warm up with 200 easy
6x200 easy on 15s rest

  • #1, #3, #5 -- 50 side kick, change at 12.5m / 50 six kick change / 100 bilateral
  • #2, #4, #6 -- 100 three stroke change, then breathe (i.e. slight pause after strokes,
    breathe, then three more strokes) / 100 straight bilateral

    4x50 on 1:30

  • #1, #3 -- sprint first 25, easy second 25
  • #2, #4 -- easy first 25, sprint second 25

    4x150 pull, band/buoy

  • Descend 1 to 4 -- easy to hard
  • Send off interval is #1 swim time plus 15s

    200 IM, kick only, steady

  • Broken by 50, 5s rest at each 50
  • One minute rest at the end

    6x250 on 5 minutes

  • Hold 1 to 3 at T-pace
  • Descend 4 to 6 -- mod-hard / hard / very hard
  • Start #4 at average pace for 1 to 3
  • Choose your split wisely
  • Minute rest after #3

    2x200 - steady on 20s rest

  • #1 - 100 back / 100 free
  • #2 - 100 breast / 100 free

    Five minutes choice cool down


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