Sunday, July 13, 2014

Total distance

3,900 m

Estimated time

1 h 20 min

Focus: Drill and kick, then 50s on a tight send-off, each group followed by a fast 200: IM, free, then your main stroke fastest.

The file heads this Sunday, July 12, 2014; July 12 was a Saturday (the Saturday workout follows it), and the Sunday was July 13.

Warm-up (1,200 m, 25 min)

300 choice

3 x: 1st - free, 2nd - main stroke; 3rd - choice stroke

50 Free

3 x 50 Drill

100 swim DPS

Kick set (800 m, 17 min)

16 x 50 w or w/o fins @ 1’/1’05”/1’10”

4 free + 4 fly on back + 8 main stroke kick

Desc. 1 -> 4

Main set (1,700 m, 32 min)

10 x 50 @ 50”

200 IM FAST @ 3’30”/3’45”/4’

8 x 50 @ 55”

200 Free FAST @ 3’30”/3’45”/4’

4 x 50 @ 1’

200 main stroke FASTEST @ 3’30”/3’45”/4’

Warm-down (200 m, 5 min)

2 (or more) x:

25 DAB

75 Free w 3/5/7 breathing