The following set written by Coach Jim Fowlie of the Australian Institute of Sport is a solid early season aerobic freestyle-oriented session of 6,400 m. This session combines aerobic conditioning, technique, and breathing control training. The main set involves a series of 6 x 200 m freestyle efforts in the low to moderate intensity aerobic training zone. These sets are swum in a descending manner, emphasizing both technique (with target stroke counts) and pace control (25 second descend from slowest to fastest effort - i.e. approx 5 second descend). Individual medley swimming involving all four swimming strokes is used for the warm-up and for recovery during the main set. There is an emphasis on breathing control, starting in the warm-up and continuing in the main set. Breathing control training is an important skill to practice and refine in regular training. The session is completed with a 1200 m kick set, again with a descend to focus the swimmers attention on pace control.
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