Thursday, November 7, 2013

Total distance

3,500 m

Estimated time

1 h 20 min

Focus: Speed and backstroke: freestyle 25s on send-offs that drop, a backstroke set of swim, kick, drill and pull, then IM kick, pull and swim.

Warm-up (700 m, 14 min)

400 FR

200 IM Drill

100 Choice

Sprint set (600 m, 18 min)

24 x 25 FR

6 @ 45

6 @ 40

6 @ 35

6 @ 30

Main set: backstroke (1,200 m, 27 min)

200 BK @ 3:45

200 BK Kick @ 4:10

100 BK Drill

8 x 50 BK @ 1

8 x 25 BK @35

100 BK Pull @ 2:05

Main set 2: IM (800 m, 18 min)

300 IM Kick @ 5:05

200 IM Pull @ 3:55

100 IM @ 2

8 x 25 FR @ 30

Warm-down (200 m, 4 min)

200 Mix