Thursday, October 3, 2013

Total distance

5,100 m

Estimated time

1 h 45 min

Focus: Technique, speed and endurance: kick/drill/swim 100s, free and IM 50s on tightening send-offs, then 150s with an easy 100 between.

Warm-up (1,200 m, 26 min)

200 Choice

10 x 100 @ 15R

1) Kick-Swim

2) Swim-Kick

3) Drill-Swim

4) Swim-Drill

Pre-set (300 m, 7 min)

100 FR @ 1:30

50 FL-BK Kick @ 1:10

50 BR-FR Kick @ 1:10

100 IM Drill @ 2:15

Main set (900 m, 20 min)

18 x 50

6 FR @ 1:05

4 IM @ 1:10

3 FR @ 1

2 IM @ Same

2 FR @ 55

1 Non-FR @ 1:10

Main set 2 (2,400 m, 46 min)

2 x

3 x 150 @ 2:30

100 Easy @ 2:15

2 x 150 @ 2:25

100 Easy

1 x 150 @ 2:20

100 Easy

Warm-down (300 m, 7 min)

3 x 100 Choice @ 2:15