Thursday, July 31, 2014

Total distance: about 3,800 m
Estimated time: 1 h 20 min

Focus: Drill and strong-pace 50s, two rounds of 150s (fast/easy or descending) with a recovery 200, then pull or kick with fins.

Also posted with this workout, a suggested warm-up for the World Championships: 600 mix; 200 kick; 12 x 50 on 1:00/1:10/1:20 (drill, build, easy DPS, 25 fast/25 easy); 25s or 100s depending on race distance; 8 x 25 on 40 (15 m breakout, 25 m fast with a focus on the finish); 4 x 100 at race pace with lots of rest (goal pace = 200 time / 2 + 1–3 seconds); 6 x 100 broken (15 m dive breakout; easy to 10 m from the wall, then a fast 20 m turn; easy to 15 m from the starting wall, then a fast 15 m finish).

Warm-up (1,300 m, 27 min)

300 swim mix

200 pull

200 kick

12 x 50 on 1:00 1:10/ 1;20/ 1:30

1) drill

2) strong pace

Main set (2,400 m, 49 min)

2 x

4 x 150

option 1: 50 fast/ 100 easy

option 2: desc 1-4

2:30/ 2;45/ 3:00/ 3;30

200 recovery

4 x 200 pull or kick with fins 3:00/ 3:15/ 3;30/ 4:00/ 4:30

Warm-up (1,300 m, 27 min)

Main set (2,400 m, 49 min)

Warm-down (about 100 m, 2 min)