Saturday, March 21, 2015

Total distance

about 3,300 m

Estimated time

1 h 5 min

Focus: IM and main-stroke descending 100s, turns and 50s with a fast 15 m, then broken 200s and 100s at race pace.

Warm-up (about 1,700 m, 36 min)

200 choice

300 drill stroke #1

6 x 100:

3 IM Des. 1-3

3 #1, Des. 1-3

8 turns from the middle

8 x 50:

15m fast + 35m easy

15m + 15m fast (turn) + 20m easy

35m easy + 15m fast

Main set (1,400 m, 25 min)

4 x 200 broken: 100 (close to 100 split of 200 race pace)+ [20s rest] + 50 (at 200 RP) + [20s rest] + 50 (at 200 RP)

6 x 100 broken: 50 (close to 50 split of 100 RP) + [15s rest] + 25 (at 100 RP) + 25 (at 100 RP)

Warm-down (200 m, 4 min)

200 choice