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)