VO2 MAX Training

A:

2 x 200 swim/100 kick (fins are optional).

8 x 25 @ :30 (odds: easy, evens: fast).

1 x 100 TT, FOR TIME, BEST EFFORT, remember your time.

1 x 100 easy recovery choice.

6 x 100 swim @ TT+:20 (steady effort).

1 x 100 IM easy.

5 x 100 swim @ TT+:15 (strong effort).

1 x 100 IM easy.

4 x 100 swim @ TT+:10 (make interval).

1 x 100 IM easy.

3 x 100 swim @ TT+:60 (MAX EFFORT).

400 cool down with pulling equipment of your choice.

*3500 total*

B:

2 x 200 swim/100 kick (fins are optional).

8 x 25 @ :40 (odds: easy, evens: fast).

1 x 100 TT, FOR TIME, BEST EFFORT, remember your time.

1 x 100 easy recovery choice.

5 x 100 swim @ TT+:20 (steady effort).

1 x 100 non-free easy.

4 x 100 swim @ TT+:15 (strong effort).

1 x 100 non-free easy.

3 x 100 swim @ TT+:10 (make interval).

200 cool down with pulling equipment of your choice.

*2600 total*

C:

200 swim/100 kick (fins are optional).

8 x 25 w/:15 rest (odds: easy, evens: fast).

4 x 100 swim w/:15 rest (75 easy/25 fast).

1 x 100 non-free easy.

3 x 100 swim w/:15 rest (50 easy/50 fast).

1 x 100 non-free easy.

2 x 100 swim w/:15 rest (25 easy/75 fast).

200 cool down with pulling equipment of your choice.

*1800 total*