Sunday, December 21, 2014

Total distance

3,200 m

Estimated time

1 h 15 min

Focus: Kick, DPS and drill, then medium swims with fast dive 50s and 25s, and race-pace 50s (200 pace) and 25s (100 pace).

Warm-up (1,500 m, 38 min)

300 choice with every 4th 25 fly kick ↓H2O

Technical set: 4 x (mix and match strokes)

75 kick without board

3 x25 swim with minimum distance per stroke

75 drill

3 x 25 swim descending 1-3

Main set (1,500 m, 34 min)

200 swim, med intensity, 20" rest

4 x 50: 1 fast (dive)/ 1 easy

100 swim 20" rest

4 x 25: 1 fast (dive)/ 1 easy

200 swim , med intensity, 20" rest

8 x 50 at 200 race pace (your desired 200 time / 4) with 20" rest

100 swim, med intensity, 20" rest

8 x 25 at 100 race pace (your desired 100 time / 4) with 20" rest

Warm-down (200 m, 4 min)

200 choice