Tuesday, September 10, 2013

Total distance

4,050 m

Estimated time

1 h 30 min

Focus: Back to the water: kick and sprints, rounds of over-kick, distance per stroke and negative splits, drill/swim and kick/swim 150s by stroke, and a free-and-stroke ladder up to 200.

The first practice of the season. This workout is printed at the end of the 2012/2013 file.

Warm-up (650 m, 16 min)

500 Kick

6 x 25 Sprints @ 30

Pre-set (800 m, 17 min)

2 x

2 x 25 Kick Sprint @ 40

2 x 75 Kick - Over Kick (OK) - Distance per Stroke (DPS) @ 1:40

2 x 100 Negative Splits (NS) @ 1:50

Main set (1,500 m, 34 min)

3 x

150 Drill - Swim

150 Kick - Swim

1) FR

2) Best Non Free (BNF)

3) Stk. (Stroke, ie. choice)

2 x 300

1) 75 Kick - 75 Sprint / 50 Kick - 50 Sprint / 25 Kick - 25 Sprint

2) 150 FR / 150 Stk.

Main set 2 (700 m, 14 min)

50 FR @ 35

50 Stk. @ 45

100 FR @ 1:10

100 Stk. @ 1:30

200 FR @ 2:30

200 Stk. @ 2:50

Warm-down (400 m, 11 min)

4 x 100 @ 30R

2 Drill

2 Stk.