Saturday, May 10, 2014

Total distance

2,800–3,700 m

Estimated time

55 min to 1 h 15 min

Focus: Drill/swim and breathing-pattern pull, descending free and main-stroke 100s (for those going to Nationals) or 150s, then drill and fast 25s.

Warm-up (900–1,200 m, 18–24 min)

200 mix choice

400 drill/swim #1 stroke

600 pull (those going to Nationals next week do only 300):

75 free, breathing 3/5/7

25 back

75 build

25 breast

Main set (1,700–2,300 m, 34–45 min)

Choose one:

Main Set #1 (for those going to Nationals next week):

12 x 100 @ 1'30"/1'40"/1'50"/…

Dec 1 -> 3

1-3 Free, 4-6 #1 stroke, 7-9 Free, 10-12 #1 stroke

Main Set #2 (for everybody else):

12 x 150 @ 2'00/2'15"/2'30"/…

Dec 1 -> 3

10 x 50:

25 drill + 25 swim focus on stroke

25 FAST + 25 DAB

20s rest

Warm-down (200 m, 4 min)

200 choice