Sunday, February 16, 2014

Total distance

about 3,400–3,700 m

Estimated time

1 h 15 min to 1 h 20 min

Focus: Drill, kick and swim 50s by stroke, then a choice of hypoxic 25s in free, fly with fins and main stroke, or a ladder from 100 to 500 freestyle, getting stronger.

Warm-up (2,100 m, 46 min)

3 x 300 : 100 choice + 100 free + 100 IM

24 x 50 (6 of each stroke):

1 drill @ 1'05"/…

1 d/s @ 1'05"/…

2 kick: 1 slow, 1 fast @ 1'10"/…

2 swim: 1 DPS, 1 strong @ 1'05"/…

Main set (1,200–1,500 m, 28–33 min)

Choose one:

Option #1:

8 x 25 Free @ 45" hypoxic

4 x 25 free @ 45" 1 easy, 1 strong

100 easy

8 x 25 fly w fins @ 45" hypoxic

4 x 25 fly with fins @ 45 1 easy, 1 strong

100 easy

8 x 25 #1 @ 45" hypoxic

4 x 25 #1 @ 45” 1 easy, 1 strong

100 easy

Option #2:

100 free

200 free

300 free

400 free

500 free

progressively stronger with 15 s rest after each

Warm-down (about 100 m, 2 min)

choice