Sunday, June 2, 2013

Total distance

3,700 m

Estimated time

1 h 30 min

Focus: Speed: 25s alternating easy free, fast kick, drill and fast non-free, then choice 100s in rounds shifting from easy to fast, and sprints.

The file dates this 2012; it is in the 2012/2013 season, and June 2, 2013 was a Sunday.

Warm-up (1,500 m, 34 min)

5 x 300 @ 20-30 rest

1) Choice Mix

2) Freestyle, 3rd 50 Kick

3) IM Kick/Drill/Swim or Free KDS

4) Pull alt 50 smooth/50 fast

5) 3 x 100 desc 1-3

Pre-set (600 m, 18 min)

24 x 25 @ 30/35/40/45/50

- 1 of each, 2 of each, 3 of each

1) Free Ez

2) Kick Fast

3) Drill

4) Non-Free Fast

Main set (1,200 m, 24 min)

12 x 100 Choice Swim or Pull @ 1:30/1:40/1:50/2:00/2:10/2:20

In rounds of 4: 3 ez + 1 fast, 2 + 2, 1 + 3

Sprint set (200 m, 11 min)

8 x 25 Sprints @ 30-60 sec rest

Warm-down (200 m, 4 min)

200 ez