Warm-Up 800/20:00
8x50 Nice and Smooth Done as
4-Freestyle
2-BackStroke
2-Breast Stroke
2x100 Kick W/ Board #1 Free #2 -50 Fly kick -50 Breast Kick
2x50 Free. Choice of Pull Equip, Focus on distance per stroke and bilateral Breathing
2x50 Choice Stroke Done as -25 Fast -25 Smooth -25 Smooth -25 Fast
Main Set 1800/45:00
4x50 Choice of Stroke Desc. 1-4
Pyramid : (Choice Equip)
-50 -80-90% of max speed 20 Seconds Rest
-100 -25 Fast -25 Smooth 10-15 Seconds Rest
-150 at a challenging pace. After this, take a 40-second rest.
-200 -Free i.m(instead of butterfly-freestyle) 20 Seconds Rest
-150 challenging pace. After this, take a 40-second rest.
-100 25 Fast -25 Smooth 10-15 Seconds Rest
-50 80-90% of max speed 20 Seconds Rest
IM Set:
4x100 I.M, 10-15 Seconds Rest in between
Fins Set:
4x50 freestyle sprints with fins at max speed, adequate rest to maintain speed -30 Seconds Rest
Cool Down 200/5:00
100 Free
50 Back
50 Breast
2800 Meters 70 minutes
