Saturday, May 16, 2015

Total distance

2,900 m

Estimated time

1 h to 1 h 5 min

Focus: Drill, then technical swims mixed with descending 75s, negative-split 50s and 25s at 100 race pace, or 300s with 100s at race pace.

Warm-up (900 m, 19 min)

600: 4 x (100 choice + 50 drill any stroke but #1)

300 drill #1

Main set (1,800 m, 35–40 min)

Choose one:

MS option #1:

150 swim tech.

6 x 75 Desc 1->3 and 4->6

200 drill

100 swim tech

6 x 50 NS

150 swim technical

2 x

75 technical

6 x 25 at 100 race pace

MS option #2

2x

300 swim tech

6 x 100 race pace with 15-20s rest

Warm-down (200 m, 4 min)

200 choice