Thursday, October 4, 2012

Total distance

3,300 m

Estimated time

1 h 10 min

Focus: Technique, then aerobic freestyle: breaststroke and backstroke drill with full-stroke swims, then rounds of 200s free with a strong 150 IM, and fly technique.

Warm-up (1,000 m, 26 min)

4 x 50 choice with 20" rest - 200 br.(150 drill - legs, arms, timing + 50 full stroke)

4 x 50 choice with 10" rest - 200 bk.(150 G-3 drill + 50 full stroke technical)

4 x 50 kick alt. 1)br. 1)bk. 15" rest

Main set (2,200 m, 42 min)

4 x

2x200 fr. @ 3'/3'15/3'30/3'45/4'/4'15/ 4'30/4'45/5'...

1x150 I.M. w/o fly strong @ same pace as 200's

Warm-down (100 m, 2 min)

100 ez.

technique fly