Day 1 – Aerobic Distance
Warm-up – 1,200 yds
2 X 300 @:10 rest [100 easy choice, 100 kick, 100 build]
4 X 100 on 1:30
4 X 50 on :45 – descend #1-4
Main Set – 5,000 yds/mtrs:
4 X 300 on 4:15
12 X 100 on 1:30
4 X 200 on 2:50
8 X 100 on 1:25
500 negative split on 7:00
5 X 100 on 1:30 descend #1-5
Cool Down – 400 yds/mtrs:
100 easy choice, 100 kick, 100 pull, 100 easy choice
Total yards/meters: 6,600
Day 2 – Threshold
Warm-up – 800 yds/mtrs:
200 easy swim, 200 [drill/kick by 50], 200 [drill/perfect by 50], 200 build
Main Set – 2,200 yds/mtrs
300 @B
2 X 200 @B-5
2 X 75 @:10 rest [easy drill/choice by 25]
200 @B
2 X 200 @B-5
2 X 75 @:10 rest [easy drill/choice by 25]
100 @B
2 X 200 @B-5
100 easy
Cool Down – 300 yds/mtrs:
100 easy choice, 100 easy kick, 100 easy choice
Total yards/meters: 3,300 (9,900)
Day 3 – Technique & Recovery
Warm-up – 1,000 yds/mtrs:
8 X 50 choice @:10 rest
200 drill/swim by 50
4 X 50 choice @:10 rest
200 kick/swim by 50
Main Set – 2,000 yds/mtrs:
200 @B+5
4 X 100 @B+10
8 X 50 @B+20 stroke of choice
200 IM @B+30
4 X 100 @B+5
8 X 50 @:10 rest [odds drill, evens kick]
Cool Down – 400 yds/mtrs:
100 easy choice
4 X 50 @:10 rest – kick
100 easy choice
Total yards/meters: 3,400 (13,300)
Day 4 – Race Plan
Warm-up – 1,000 yds/mtrs:
300 easy swim
6 X 50 @:10 rest – drill/swim by 25
6 X 50 @B+10 – build within 50’s
2 X 50 @B+5 – descend #1-3, #4-6
Rest of the workout: aborted!
Total: 14,300 yards in 4:15
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