Saturday, January 31, 2015

Total distance

3,200 m

Estimated time

1 h 15 min

Focus: Underwater kick and DPS, kick/swim 100s by stroke, then technical 200s each followed by more 50s at 200 race pace.

Warm-up (1,500 m, 40 min)

300 choice with every 3rd 25 flutter kick

12 x 25:

1st - fly kick, underwater for as long as possible

2nd - double arm back (DAB)

3rd - #1 stroke DPS

9 x 100 - Back, Breast, Free; 20s rest

1st - Kick + swim

2nd - Swim + kick

Main set (1,500 m, 33 min)

200 technical, medium pace

4 x 50 @ 200 race pace with 15-20s rest

200 technical

6 x 50 @ 200 race pace with 15-20s rest

200 technical

8 x 50 @ 200 race pace with 15-20s rest

Warm-down (200 m, 4 min)

200 choice