Thursday, August 22, 2013

Total distance

4,700 m

Estimated time

1 h 45 min

Focus: Aerobic: free and non-free 100s by swim, kick, pull and drill, descending swim and kick 50s, then a ladder of 400, 300s, 200s and 100s on tightening send-offs.

Warm-up (200 m, 4 min)

200 mix

Pre-set (1,200 m, 28 min)

12 x 100 @ 10-20 rest - alternate 50 Free/50 Non-free

1) swim

2) kick

3) pull

4) drill

Kick set (1,000 m, 27 min)

20 x 50 alternating 4 swim/4 kick

- 3 x 50 desc 1-3 @ 40/50/1:00/1:10/1:20/1:30 (pace + 10 for kick)

- + 1 x 50 ez

Main set (2,000 m, 38 min)

1 x 400 @ 5:30/5:45/6:00/6:20/6:40/7:00/7:30/8:00

2 x 300 @ 4:00/4:10/4:20/4:30/4:45/5:00/5:20/5:40/6:00

3 x 200 @ 2:40/2:50/3:00/3:10/3:20/3:30/3:45/4:00

4 x 100 @ 1:20/1:25/1:30/1:35/1:40/1:50/2:00

Warm-down (300 m, 6 min)

300 ez