Phase 1 - Base Week Session(s) Warm-Up Mon
Main Set
Warm Down
1 2 3 S [AM] S [AM] S [AM] S2: 200m FC; 2x200m [50m FC, 100m S2: 300m FC, 200m K S2: 6x75m (20sec RI) K, 50m FC (20secs RI)] S2: 300m, 200m, 100m (20sec RI), S2: 2x200m (20sec RI). 100m in S3 S2: 4x200m as 150m FC, 50m K (30sec 200m, 100m, 50m NS (25sec RI). 200m (20sec RI). 2x200m (25sec RI). 100m in RI). 600m PULL (60sec RI). 8x50m DESC in S4 (30sec RI). 100m in S4 (30sec RI). S3 (25sec RI). 2x300m (30sec RI). 100m (20sec RI). 6x100m PULL (25sec RI). in S3. S1: 6x75m (50m FC, 25m BACK)(20sec S1: 100m FC S1: 200m FC RI).
4 S [AM]; S&C A[PM] S1: 500m FC
S2: 500m mixed strokes
S1: 500m FC
Tue
Rest Day
RD
RD
RD
RD
Wed
S&C
S&C
S&C
S&C
S&C
Thu
Session(s) Intensity (Km.H) Intensity (Heart Rate) Duration (min) Reps x Sets Work:Rest Ratio
R2 12.2 182 30 1x1 N/A
R2 12.2 182 40 1x1 N/A
R2 12.6 186 30 1x1 N/A
Fri
Rest Day
RD
RD
RD
RD
Sat
Session(s) Intensity (Watts) Intensity (Heart Rate) Duration (min) Reps x Sets Work:Rest Ratio
B2 185 168 30 1x1 N/A
B2 196 171 30 1x1 N/A
B2 196 171 40 1x1 N/A
RD
Sun
Rest Day
RD
RD
RD
RD
BTI 216 177 10
112 <137 4 3x1 5:2