Sunday, February 22, 2015

Total distance

3,200–3,800 m

Estimated time

1 h 10 min to 1 h 20 min

Focus: Drill and swim 200s by stroke, kick 50s with more fast each round, then 150s (or 100s) with more fast each round and more rest, and turns.

Warm-up (1,200 m, 27 min)

6 x 200:

1st: choice

2nd: kick/swim/swim/kick by 50m

3rd: drill IM

4th: swim IM

5th: drill main stroke

6th: swim main stroke

Kick set (600 m, 17 min)

12 x 50 kick:

Easy @ 1’15”/1’20”/... + fast @ 1’/1’05”/...: 1-2, 1-3, 1-4

Main set (1,200–1,800 m, 22–33 min)

12 x 150 or 12 x 100

1 easy + 2 fast @ 2’/2’10”/2’20”/… aim for ~15s rest after a fast 150

1 easy + 3 fast @ (+10s) 2’10”/2’20”/2’30”/… aim for ~25s rest after a fast 150

1 easy + 4 fast @ (+10s) 2’10”/2’20”/2’30”/… aim for ~30-40s rest after a fast 150

Warm-down (200 m, 4 min)

Turns (8 x 25 from the middle of the pool)