Thursday, June 19, 2014 (LC)

Total distance: about 3,500–4,200 m
Estimated time: 1 h 10 min to 1 h 30 min

Focus: Long course: easy/drill and fast/easy 50s, then a choice of sprint (drill with paddles and fins, breakout, turn and finish 100s) or distance (300s), and rounds of kick, pull and swim for everyone.

Long course.

Warm-up (1,400 m, 31 min)

300 Mix

20 x 50 on 1:00/ 1:10/ 1:20

easy/drill + 25 F/25 Easy: 4 - 1, 3 - 2, 2 - 3, 1 - 4

100 easy

Main set (1,400–1,500 m, 25–28 min)

Choose Sprint or Distance

Sprint

2 x

300 drill with paddles and fins + 30 seconds rest

4 x 100 1) 15m breakout 1:45/ 2:00/ 2:15

2) 20m fast turn

3) 15 m fast finish

4) all fast

Distance

5x 300 on 5:30/ 6:00/ 6:30

1-3-5: pull or swim descend 1-3

2 and 4: IM (75 each) or 50 non-free/ 50 free

Main set 2 (600–1,200 m, 14–27 min)

Everyone does

2-4 x

100 kick - 15 sec rest

2 x 50 pull - 1:00/ 1:15

100 swim - 15 sec rest

Warm-up (1,400 m, 31 min)

Main set (1,400–1,500 m, 25–28 min)

Main set 2 (600–1,200 m, 14–27 min)

Warm-down (about 100 m, 2 min)