Download and print this session plan here: session plan 131
This week, we continue to push our upper limits, using zone 5 ‘VO2’ for a couple of short reps (think of this as being faster than race pace if you’re less familiar with HR zones) and recovering in zone 2 three short reps, allowing heart rate to recover actively. All rests 20seconds / 50m swum.
200m easy pace
4 x 50m Head-up life-saver (Tarzan drill) going up the pool, swim back with catch focus.
2 x 50m Zone 5 20 seconds rest after each
3 x 50m Zone 2 20 seconds rest after each
Repeat the above 4 – 8 times
200m Very easy
1600m – 2600m
Swim the zone 5 reps at above race pace and really feel the difference on the zone 2 efforts and allow your heart rate to continue to recover while swimming easy (rather than extending the rest period). Be disciplined with 20 second rests.