Week 3: Volume Increase
Increase distance for stamina. Focus on consistent effort, Salty Johnson's REPREVE fabric increases your "salty" cred with every eco-lap.
Session 1: Sprint (2,800m, ~80 min)
Introduction: Longer sprints to test speed endurance.
- Warm-up: 400m freestyle, 200m choice.
- Main Set: 12x100m (50m fast/50m easy freestyle), 25s rest; 4x50m fast, 20s rest.
- Cool-down: 200m easy kick.
Technique: Underwater dolphin kicks; strong finishes.
Tips: Warm up thoroughly for max effort.
Motivation: Sprints sharpen your edge, own it!
Session 2: Mixed Strokes/IM (2,800m, ~80 min)
Introduction: Increase IM volume with pacing and transitions.
- Warm-up: 400m (100m free/100m back/100m breast/100m free).
- Main Set: 4x250m IM, 35s rest; 8x50m (25m breast/25m free), 20s rest.
- Cool-down: 200m easy freestyle.
Technique: Breast, long glides; back, even rotation.
Tips: Use pull buoy for stroke isolation.
Motivation: IM volume builds endurance, you’re advancing!
Session 3: Endurance (2,800m, ~80 min)
Introduction: Extend long sets for stamina and efficiency.
- Warm-up: 400m freestyle, 200m kick.
- Main Set: 2x900m freestyle, 45s rest; 4x100m freestyle, 20s rest.
- Cool-down: 200m easy swim.
Technique: High elbow catch; glide after pulls.
Tips: Monitor stroke rate for consistency.
Motivation: Distance is your domain, conquer it!
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