Tuesday, October 2, 2012

Total distance

2,900 m

Estimated time

1 h

Focus: Technique, then steady aerobic work: freestyle and backstroke G-3 drill, a ladder of 50s, 100s, 200s and a 400 on even send-offs, and breaststroke technique at the end.

In the original file this workout is split: the warm-up is under October 2, and the main set is printed later, just before October 4.

Warm-up (800 m, 20 min)

150 choice

4 x 50 fr. drill G-3 with 20" rest ibt.

150 kick choice

6 x 50 fr. 1) ez. technical, 1)DPS, 1)strong w. 20"rest ibt.

Drill set (300 m, 8 min)

300 bk. drill G-3 head/body position, rotation, recovery, entry, pull

Main set: steady effort (1,600 m, 30 min)

8 x 50 @ 50"/55"/1'/1'05/1'10/1'15/1'20/1'25...

4 x 100 @ 1'40/1'50/2'/2'10/2'20/2'30...

2x 200 @ 3'20/3'40/4'/4'20/4'40/5'/5'20...

1 x 400 @ 6'40/7'/7'20/7'40/8'/8'20/8'40...

Warm-down (200 m, 4 min)

200 ez.

technique breaststroke