Targeted Benefits:
- Holding pace
- Muscular endurance
- Race pace variation simulation
Warm up (2100m): Technique and form
- Set 1 x2 (1200m)
– 200 Free
– 4×50 single arm
– 200 build - Set 2 x2 (300m)
– 25 kick
– 50 free last 12.5 head up - Set 3 x1 (600m)
– 200m Pull buoy & paddles every 4th 25m hard
Main Set (1600m): Lactate Tolerance
- 4×200 on 4 min z2-z3 – focus on holding pace, all should be even
- 4×50 on 60 sec – first 20m flat out
- 4×100 on 120 sec
- 4×50 on 60 sec, last 12.5 head up
Warm Down (300m):
-
200 Free easy
-
100 mixed stroke, include some backstroke
Key Points:
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