200 swim warm-up
Pre Set:
2×75 kick/swim/kick by 25 @ 1:45
4×75 swim smooth @ 1:20
2×75 swim/kick/swim strong by 25 @ 1:30
5×50 build to pace @ 60-55-50-45-45 OR 1:10-1:05-1:00-55-55
100 easy
Main Set:
1×300 pull @ 6:00 with paddles
1×100 easy @ 2:30
8×50 free @ :55 @ 200 pace +2
(act: 40, 41, 41, 41, 41, 42, 42, 43)
1×100 easy @ 2:30
6×50 free @ 1:05 @ 200 pace +1
(act: 40, 40, 40, 41, 41, 41)
1×100 easy @ 2:30
4×50 free @ 1:10 @ 200 pace
(act: 40, 40, 41, 40)
1×100 easy @ 2:30
2×50 free @ 1:15 @ 200 pace -1
(act:. 38, 37)
1×100 easy @ 2:30
1×50 free @ 1:30 @ 200 pace -2
(act: 35)
Sher – 200 goal time = 2:40 à pace = 40
Don – 200 goal time = 2:30 à pace = 37.5
Brad – 200 goal time = 2:40 à pace = 40
200 cool down
TOTAL: 3100m