Sunday, October 14, 2012

Total distance

about 2,700–3,650 m

Estimated time

55 min to 1 h 15 min

Focus: Freestyle technique: side kick, glide-to-3 and shark attack for rolling and extension, kick-focused 50s, then pull rounds working on length and rolling.

Warm-up (600–1,000 m, 11–18 min)

600/800/1000 SKPD

Drill set (about 150 m, 4 min)

Freestyle Drills - rolling focus & strong kicking - 25s of each

- Side Kick - full extension, palm down, head down, kicking

- Glide to 3 - working on roll & high extension

- Shark Attack - work on extension & glide

Kick set (850–1,100 m, 16–22 min)

Choose one:

20 x 50 @ 1:00 or 1:10

or 15 x 50 @ 1:20 or 1:30

1) Kick 2) Swim/Kick 3) Kick/Swim 4) Kick Build 5) Swim Smooth

- Focus on kicking

- Focus on rolling from drill series

100 ez

Main set (900–1,200 m, 18–24 min)

3 or 4 x - Pull working on length & rolling

- 50 build @ 45/50/55/1:00/1:10/1:20

- 100 smooth @ 1:45/1:50/1:55/2:00/2:10/2:20

- 150 @ 2:45/2:50/2:55/3:00/3:10/3:20

(1st = ez/fast/ez, 2nd = fast/ez/fast, 3rd & 4th = all fast)

Warm-down (200 m, 5 min)

200 ez - 50 swim/50 kick