Tuesday, March 11, 2014

Total distance

5,000 m

Estimated time

1 h 45 min

Focus: A countdown set: 11, 10, 9 … 2 repeats, each a different skill (speed, dolphin kick, breath control, sprints, pull, stroke, fins, underwater kick, whip kick).

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

200 Swim

200 Kick

200 Pull

200 IM

200 Drill

200 Swim

Main set (3,700 m, 1 h 19 min)

11 x 50 @ 55/1:05/1:15

Odds: 25 Fast, 25 Easy

Evens: 25 Non-Free, 25 FR

10 x 25 @ 30/40/50

Dolphin Kick

9 x 50 @ 1:05/1:15/1:25

4/3/2/ Breaths by 50’s

8 x 25 @ 30/40/50

Sprints

7 x 100 Pull @ 1:25/1:35/1:45

Descend 1-4

Descend 1-3

6 x 75 @ 1:20/1:30/1:40

FL/BK/BR by 25’s

5 x 50 Swim @ 55/1:05/1:15

4 x 100 w/ fins @ 1:20/1:30/1:40

50 Kick

50 Swim

3 x 50 @ 1/1:10/1:20

Underwater Kick AFAP, then swim

2 x 150 @ 15R

50 Whip Kick

100 Swim

Warm-down (100 m, 2 min)

1 x 100 Cool Down