|
Warm
Up
|
400
choice
|
|
|
|
|
Test
Set
|
3 x 300 FAST!
·
The goal is to swim at the highest average speed
possible. Watch the clock and get
your time on each 300. All three 300s should be within fifteen seconds of
each other. Average the time for all three 300s and divide the average by
three to establish a T-pace for a 100-y distance. This particular pace is
used to approximate lactate threshold pace.
Extra
2:00 rest
|
|
|
|
|
Main
Set
|
4
x 200 swim or pull @ 3:00 or (:20 RI)
·
Descend 1-2,
3-4
5
x 150 swim or pull @ 2:15 or (:15 RI)
·
Descend 1-3,
4-5
6
x 100 swim or pull @ 1:30 or (:10 RI)
·
Descend 1-3,
4-6
|
|
|
|
|
Cool
Down
|
200
choice
|
|
|
|
TOTAL: 3650 Yards
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