Saturday, July 5, 2014

Total distance

about 2,900–3,000 m

Estimated time

1 h

Focus: Kick to swim 100s, free and main-stroke 50s on tightening send-offs, then best-average 50s or broken 200s aimed at a personal best.

Warm-up (1,200 m, 26 min)

200 Mix

10 x 100

K 2:00/ 2:15/ 2:30/ 2:45/ 3:00/ 3:30/ 4:00

K/S “1:45/2:00/2:15/ 2:30/2:45…”

S/K “ “

Drill 1:40/ 1:55/ 2:10/ 2:25/ 2:35

swim 1:35/ 1:50/ 2:05/ 2:15/ 2:25

Pre-set (800 m, 16 min)

16 x 50 Alt. Free and MS

2x through

4 on 1:00/1:10/1:15/1:20/1:30/1:40 + 4 on 55/1:05/1:10/1:15/1:25/1:35

Main set (800–900 m, 14–18 min)

Choose

3 x (100 easy + 4 x 50 Best average on 15 sec rest)

OR 4 x broken 200 on 5:00

50 +10 sec rest/ 100 +15 rest/ 50

subtract 15 seconds for time *(goal within 5 seconds of personal best)

Warm-down (about 100 m, 2 min)

WD