Saturday, July 26, 2014

Total distance

about 3,100 m

Estimated time

1 h 5 min

Focus: Kick/swim and strong/easy swimming, then rounds of main-stroke form, a freestyle 150 and a fast main-stroke 100, and dive sprints.

Warm-up (1,600 m, 34 min)

400 choice

8 x 50 choice of stroke @ 50"/1'00/1'10"/…

4 x 100 s/k, k/s @ 1'50"/2'00"/2'10"/…

400 swim: 25 strong + 25 easy

Main set (about 1,400 m, 30 min)

4 x

50 main stroke FORM @ 50"/1'00/1'10" (15s rest)

150 free @ 2'30"/2'40"/2'50" (30s rest)

100 main stroke FAST @ 2'00/2'10"/… (40s rest)

100 easy

4 x 15m dive sprints

Turns

Warm-down (100 m, 2 min)

100 easy (added: the original has no warm-down)