Thursday, October 25, 2012

Total distance

3,200–4,300 m

Estimated time

1 h 10 min to 1 h 35 min

Focus: Turns and efficiency: free working turns with IM, flutter and dolphin kick with fins, then min/max 50s (strokes plus time) and stroke-count pull.

Warm-up (900–1,200 m, 18–23 min)

3 times:

- 300 free OR 200 free - working on turns

- Then - round 1) 4 x 25 IM, round 2) 2 x 50 IM, round 3) 100 IM

- 10 seconds rest between each repeat

Kick set (600–900 m, 18–27 min)

6/5/4 times:

- 50 flutter kick strong with board

- 2 x 50 dolphin kick - 1) Front/Right side, 2) Left side/Back

- all with fins

Main set (1,000–1,300 m, 20–26 min)

18 or 21 or 24 x 50 - working min/max & turns @ 1:00/1:10/1:20

1) 50 ez choice

2) min/max - set number

3) min/max - beat that number

100 ez

Pull set (600–800 m, 13–17 min)

6 or 8 x 100 pull @ 1:40/1:50/2:00/2:10/2:20

- 25 stroke count

- 25 ez smooth

- 25 stroke count equal or lower than 1st one

- 25 back pull

Warm-down (100 m, 2 min)

100 ez