Thursday, June 26, 2014 (LC)

Total distance: about 4,300 m
Estimated time: 1 h 30 min

Focus: Long course: kick, pull and swim rounds with fast segments, then twenty 100s at four efforts from easy to a 95% challenge, and kick with fins.

Long course.

Warm-up (400 m, 8 min)

400 SKPD

Pre-set (1,400 m, 30 min)

Prep-set

4 x

100 swim or drill

4 x 50 1- 15m Fast

2- 25m fast

3- 35 m fast

4- easy

round one: kick

round two: pull

round three: swim

200 easy

Main set (2,000 m, 42 min)

20 x 100

8 on (easy) @ 1:45/1:55/2:05

6 on (70% effort) @ 1:40/1:50/2:00

4 on (normal pace, 80% effort) @ 1:35/1:45/1:55

2 on (challenge, high HR, 95%) @ 1:30/1:40/1:50

** descend pace times by 5 seconds (choose your times based on third column (“4 on”) - this should be your normal pace that you would choose to do 100s freestyle on)

Kick set (400 m, 9 min)

400 kick with fins

Warm-up (400 m, 8 min)

Pre-set (1,400 m, 30 min)

Main set (2,000 m, 42 min)

Kick set (400 m, 9 min)

Warm-down (about 100 m, 2 min)