Sunday, July 12, 2015

Total distance

3,300 m

Estimated time

1 h 30 min to 2 h

Focus: Fly kick and fly with fins, 50s with a fast 15 m, then 50s at 200 race pace mixed with 100s and 25s, or with 400s at 800 or 1500 pace.

Warm-up (1,500 m, 35 min)

300 choice with every 3rd 25 fly kick on back

300 G-3 drill or stroke #1 drill

12 x 25 with fins:

1) fly kick under water

2) fly swim

12 x 50:

1) first 15m fast

2) middle 15m fast

3) last 15m fast

Main set (1,600 m, 52 min to 1 h 20 min)

Choose one:

Option 1

4X100

8 x 50 @ 200 PR

4 x 100

16 x 25

Option 2

400 @ 800 or 1500 RP

8 x 50 @ 200 PR

400 @ 800 or 1500 RP

8 x 50 @ 200 PR

Warm-down (200 m, 4 min)

200 choice