Sunday, January 18, 2015

Total distance

2,250 m

Estimated time

55 min

Focus: IM drill, swim and kick without fly, then technical swims with race-pace 50s (200 pace) and 25s (100 pace).

The coach’s total (3,150) is 900 more than the lines add up to, exactly the main set again; it may have been meant to be done twice.

Warm-up (1,150 m, 29 min)

400 mix Swim+Kick+Pull+Swim

2x:

150 drill IM order without fly

3 x 25 swim IM order without fly

75 kick IM order without fly

3 x 25 swim, IM order without fly

Main set (900 m, 23 min)

200 technical, 30s rest

8 x 50 @ 200 Race pace, 20s rest

100 technical, 30s rest

8 x 25 @ 100 race pace, 20s rest

Warm-down (200 m, 4 min)

200 choice