Sunday, September 16, 2012

Total distance

2,500–3,600 m

Estimated time

1 h 5 min to 1 h 40 min

Focus: Technique and speed control: drill-to-stroke 50s, then rounds of kick and freestyle that build from easy to strong, ending with underwater kick off each wall.

Warm-up (800 m, 19 min)

4 x 200 1) Free, 2) Fr/Bk, 3) Fr/Br, 4) IM

Drill set (400–800 m, 10–20 min)

8 or 12 or 16 x 50

- 3 Drill/1 stroke with 15 sec rest

Main set (1,200–1,800 m, 35–52 min)

2 or 3 times:

- 10 x 25 kick - 1 ez/3 build/1 strong (with or without fins & boards)

- @ 1:00, 1:05, 1:101:15, 1:20, 1:25, 1:30

- 5 x 50 free build @ 50/55/1:00/1:05/1:10

100 ez choice with 30 sec rest

Warm-down (100–200 m, 3–7 min)

4 or 6 or 8 x 25 flutter kick with 15m under water then easy