Sunday, March 16, 2014

Total distance

2,900–3,500 m

Estimated time

1 h 5 min to 1 h 10 min

Focus: Drill/swim and kick/drill/swim, then 100s or 150s on send-offs that tighten in threes, twos and ones, easy/fast kick and swim 25s, turns and starts.

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

200 choice

400 drill/swim #1

600 kick/drill/swim Mixed strokes

Main set (1,600–2,200 m, 35–44 min)

Choose one:

Option 1: 12 x 100:

3 @ 1'30"/1’35”/1’40”, 2 @ 1'25"/1’30”/1’35”, 1 @ 1'20"/1’25”/1’30”

1 @ 1'30"/1’35”/1’40”, 2 @ 1'25"/1’30”/1’35”, 3 @ 1'20"/1’25”/1’30”

Option 2: 12 x 150:

3 @ 2'10"/2’15”/2’20”, 2 @ 2'05"/2’10”/2’15”, 1 @ 2'00"/2’05”/2’10”

1 @ 2'10"/2’15”/2’20”, 2 @ 2'05"/2’10”/2’15”, 3 @ 2'00"/2’05”/2’10”

100 easy

12 x 25 @ 45":

1 easy choice

1 fast kick

1 easy choice

1 fast swim

Warm-down (100 m, 2 min)

100 easy

Turns, Starts