Saturday, April 18, 2015

Total distance

about 3,200–3,500 m

Estimated time

1 h 10 min to 1 h 15 min

Focus: Turns at three speeds and kick/drill/swim 25s, then (for Nationals) technical, negative-split and fast 100s and 50s ending at race pace, or (for triathlon) fifteen 100s.

Warm-up (about 1,600 m, 36 min)

300 mix/choice

400: 50 drill + 50 swim

12 turns: 1 easy, 1 med, 1 race speed

24 x 25: 6 times through

1 kick, easy

1 kick fast

1 drill, easy

1 swim, fast

Main set (1,500–1,800 m, 30–36 min)

Choose one:

Option 1 (prep for nationals)

9 x 100 @ 1’40”/1’50”/2’/…

4 technical

3 NS

2 fast

9 x 50 @ 50”/55”/1’/…

4 technical

3 NS

2 fast

9 x 50 @ 50”/55”/1’/…

4 at 200 race pace

3 at 100 race pace

2 all out

Option 2 (prep for triathlon)

15 x 100 @ 1’40”/1’50”/2’/…

4 technical

3 NS

2 fast

3 technical

2 NS

1 fast

Warm-down (100 m, 2 min)

100 easy