Chlorine is my perfume (12)
I am neither pro swimmer nor doctor, so you are following my advice on your own risk. For better understanding, read my Quick Reference first.
Summer special: two trainings today! Minimalistic, entertaining and possibly even effective.
Day 1: Frosty outdoor pool
- Warm-Up: 50K, 50B
- 4x200K (150K easy, 50K sprint)
- 4x200K (100K slow, 100K fast)
- 4x200K (50K easy, 150K fast)
- 4x200K (increase speed from easy to sprint)
- Cool down: 100B, 100K
(Total: 3500m)
Day 2: Cozy indoor pool
- Warm-Up: 200K, 100R, 100B
- 4×200 (50K-legs, 100K-complete stroke, 50K-legs)
- 100B easy recovery
- 6x100L
- 4×50 (25 diving, 25K-sprint)
- Cool down: 100B, 100K
(Total: 2300m)