Sunday, January 25, 2015

Total distance

about 2,500–3,100 m

Estimated time

1 h 5 min to 1 h 15 min

Focus: Freestyle technique (the catch, high elbow, pull and rotation), stroke 50s, then best-average 100s with long rest.

“Finished only 6” is the coach’s note on the best-average 100s.

Warm-up (about 1,800 m, 50 min)

200 choice

20 min technical instruction on free. Focus on:

catch

hand position at the beginning of the catch

high elbow during catch and pull

pull

body rotation - start rotating midway through the pull

24 x 50, 15s rest:

3 of each stroke, descending 1->3

2 of each stroke, negative split

1 of each stroke, fast

Main set (600–1,200 m, 11–21 min)

12 x 100 best average @ 3’ (finished only 6)

Warm-down (about 100 m, 2 min)

choice