Saturday, September 15, 2012

Total distance

2,900–3,700 m

Estimated time

1 h 10 min to 1 h 25 min

Focus: Freestyle technique and aerobic endurance: glide-to-3 drill, then rounds of 50, 100 and 150 on set send-offs, finishing with dolphin kick on the back.

Warm-up (800 m, 19 min)

4 x (150 Free Drill/Swim/DPS + 50 IM Order)

Drill set (600 m, 12 min)

600 Drill Free - Glide to 3

Main set (1,100–1,700 m, 22–34 min)

3 OR 4 OR 5 times:

- 50 @ 45/50/55/1:00/1:05/1:10/1:15

- 100 @ 1:30/1:40/1:50/2:00/2:10/2:20/2:30

- 150 @ 2:15/2:30/2:45/3:00/3:15/3:30/3:45

200 ez

Warm-down (400–600 m, 14–21 min)

8 or 10 or 12 times:

50s kick dolphin on back with 20 sec rest