Nick Adams' Sets 4 - 6km

  Session 1  
  600 400m f/c 200m not f/c
  600 3 x 200m back kick @ 4:10
  1200 6 x 200m b/k @ 3:15
  200 f/c Drill
  800 16 x 50m fly to b/k @ 50 sec
  750 5 x 150m pull f/c pads & p-buoys
  200 Swim down
  4350  
     
     
  Session 2  
  700 400m f/c  300m fly drill
  500 5 x 100m fly @ 1:45
  450 6 x 75m f/c @ 65 sec
  500 10 x 50m fly @ 1:10
  400 8 x 50m fly kick fins & P.Buoy @ 50
  1000 5 x 200m f/c @ 2:50
  250 5 x 50m @ 1:15
  400 8 x 50m fly Swim/Kick/Pull/Drill 5 sec rest
  300 Swim down
  4500  
     
     
  Session 3  
  700 300m f/c 200m kick br  200 pull b/k
  1000 5 x 200m A Stroke 20 sec rest
  600 8 x 75m Kick A stroke @ 1:40
  1200 3 x 400m f/c @ 6:45
  400 8 x 50m pull br + fins @ 60
  300 12 x 25m fly @ 40 sec
  200 200m swim down
  4400  
     
     
  Session 4  
  500 300m f/c 100 br 100 b/k
  1200 2 x (6 x 100m f/c @ 1:30) 1 min rest
  500 5 x 100m IM kick board @ 2:10
  1050 3 x (4 x 50m Pull f/c buoys @ 55sec
                150m br kick @ 3:15)
  200 200m br easy
  750 6 x 125m f/c @ 2:20
  150 6 x 25m Power sprints @ 75 secs
  400 8 x 50m build up IM @ 60 secs
  300 300 swim down
  5050  
     
     
  Session 5  
  500 300m f/c 100m br 100m b/k
  900 12 x 75m f/c @ 65 secs
  300 6 x 50m br alt Kick and swim
  1200 12 x 100m br 2:00
  200 200 br drill
  800 2 x 200m br kick @ 4:00, 4 x 100m br kick
  600 12 x 50m fly @ 70 secs
  150 6 x 25m stroke count + time
  200 200 swim down
  4850  
     
     
  Session 6  
  600 300m f/c swim and 300m pull f/c
  3200 8 x 400m f/c @ 6min (1-4)  @ 5:30 (5-8)
  600 12 x 50m f/c kick + fins @ 60 secs
  500 10 x 50m fly @ 70 secs
  200 200m swim down
  5100  
     
     
  Session 7  
  500 300m f/c, 200m pull f/c
  400 8 x 50m kick fly @ 70 secs + P.Buoy
  300 3 x 100m fly drills
  800 2 x (4 x 100m fly 2:00) 1 min rest
  900 12 x 75m as (25m kick, 25 catch-up, 
                          25m swim) @ 80 secs
  800 8 x 100m IM @ 1:50
  400 8 x 50m fly to back @ 50 secs
  200 200m swim down
  4300  
     
     
  Session 8  
  600 6 x 100m f/c @ 1:50
  600 6 x 100m kick f/c fins @ 1:35
  1200 12 x 100m b/k @ 1:45
  800 16 x 50m pull f/c pads + P.Buoys @ 55 secs
  200 8 x 25m power sprints b/k to f/c @ 1:15
  400 8 x 50m build up IM @ 55 secs
  200 200m Swim down
  4000