Tuesday, 19 December, 2017, coach Matt
Set 1 (1,600):
4 rounds alternating Free and non-Free:
2 x 50 Desc. 1-2 @ 10″ rest
150 as 50 drill / 50 DPS / 50 SC + T
6 x 25 kick @ 40″ (No Fins) alternating Relaxed and Fast
Set 2 (450):
3 rounds:
6 x 25:
2 @ 40″
2 @ 35″
2 @ 30″
Drop SC for each pair of 25s
Set 3: 200 RP (Race Pace) work (1,650):
3 – 5 x the race distance at the target pace leads to ‘maximal adaptation’
4 x 50 with ~20″ rest @ 200 RP
100: 50 DPS + 50 Build @ 2′
8 x 50 with ~20″ rest @ 200 RP
150: 50 Drill + 50 DPS + 50 build @ 3’15”
12 x 50 with ~20″ rest @ 200 RP
200: 50 DAB + 50 Drill + 50 DPS + 50 Build
Cool Down:
200 easy
Total: 3,900
Acronyms
- DAB – double arms on back
- DPS – distance per stroke
- RP – race pace. To find out your goal time for 50s at 200 RP, take your desired 200m time (e.g., 2:40.00) and divide it by 4 (e.g., 40). When doing a set of 50s at 200RP try to swim each 50 in this time (i.e., 40″).
- SC + T – stroke count + time