Sunday, July 6, 2014

Total distance

3,250 m

Estimated time

1 h 10 min

Focus: Drill-to-strong 75s, then two rounds of 100s with more of each at pace (about 80% of a 100 sprint), and breathing pull.

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

600 (100 swim/ 100 pull/ 100 kick)

8 x 75 (4 free/ 4 MS) 15 sec rest

1) drill 2) build 3) easy (focus on form) 4) strong

Main set (1,600 m, 33 min)

2 x

6 x 100 1:45/ 2:00/ 2:15/ 2:30/ 2:45/ 3:00

1) 50 pace/ 50 easy

2) 75 pace/ 25 easy

3) 100 pace

200 choice recovery

**pace in this set is about 80% of 100 sprint effort

Warm-down (450 m, 10 min)

3 x 150 30 rest

Pull (50 non-free/ 100 free 3-5-3-7)