Tuesday, September 23, 2014

Total distance

5,500 m

Estimated time

1 h 55 min

Focus: Aerobic rounds of swim, kick, pull and stroke 150s, a 500 broken into shorter swims, underwater kick 75s and turns from the middle.

The coach’s total (4,300) is 1,200 less than the lines add up to; the warm-up of three 600s may have been meant as 600 in all.

Warm-up (1,800 m, 39 min)

600 Choice

600 Pull Non-FR every 4th 25

600 Kick

Main set (3,300 m, 1 h 8 min)

3 x

150 Swim @ 2:10/2:30/2:45

150 Kick @ 3:00/3:15/3:30

150 Pull @ 2:10/2:30/2:45

150 @ 2:30/2:45/3

Non-FR/FR by 25

500 Breakdown

100 @ 2

2x50 @ 1

4x25 @ 30

2x50 @ 1

100 @ 2

8x75 @ 1:30/1:45/2

25 Underwater Kick, 50 Swim

8x50 @ 55/1:15/1:30

Start in the middle of the pool, work on turns

Warm-down (400 m, 8 min)

400 Cool Down

100 Swim/100 Pull