Sunday, October 21, 2012

Total distance

2,650–4,650 m

Estimated time

1 h to 1 h 45 min

Focus: Aerobic swimming with technique in three groups: kick/free/IM repeats, pull and free 100s, dolphin kick on the back, then 50s for stroke count, single-arm drill and underwater kick.

Written for three groups. The coach’s totals: Group 1, 4,650; Group 2, 3,600. Group 3’s workout ends without a cool-down.

Warm-up (600–1,000 m, 12–21 min)

By group:

Group 1: 400 swim, 300 pull, 200 kick, 100 drill

Group 2: 400 swim, 300 pull, 200 kick, 100 drill

Group 3: 300 swim, 200 pull, 100 kick

Main set (2,050–3,500 m, 48 min to 1 h 19 min)

By group:

Group 1

4x250 @ 4:00/4:20 (50 kick/100 free/100 IM)

10x100 @ 1:30 2x(2 pull, 2 free, 1 ez @1:45)

6x150 @ 2:40 (50 dolphin kick on your back/100 swim choice)

4x50 @ :50 (descend stroke count 1-4)

4x50 @ :60 (25 single arm drill/25 swim)

4x50 @ :60 (25 underwater kick/25 swim)

Group 2

4x200 @ 4:30 (50 kick/100 free/50 non-free)

6x100 @ 1:45 (2 pull, 2 free, 2 choice)

50 easy recovery

4 x 100 @2:30 (50 kick no board/50 choice)

4x50 @ :60 (descend stroke count 1-4)

4x50 @ 1:10 (25 single arm drill/25 swim)

4x50 @ 1:10 (25 underwater kick/25 swim)

Group 3

3x200 w/:30 rest (50 kick/100 free/50 non-free)

5x100 pull w/:15 rest

5x100 w/:15 rest (odds: kick, Evens: choice)

50 easy recovery

4x50 w/:10 rest (descend stroke count 1-4)

4x50 w/:10 rest (25 single arm drill/25 swim)

Warm-down (0–150 m, 1–3 min)

By group:

Groups 1 and 2: 150 easy cooldown

Group 3: (none written)