|W/U||3 x 100m as:|
|1 x 100m BC, 1 x 100m FC, 1 x 100m IM||2:30||300||300||8||8|
|Long strong counts per length. Think long push and glide in tight streamline on every turn.|
|MAIN||6 x 75 @ 400m FC pace over 75m = 80% Effort (?)
Check targets and monitor pace through set.
|Recovery 200m Reverse IM Emphasis on Distance achieved Per Stroke taken (DPS)||5:00||200||950||5||25|
|6 x 100m IM (working on U/W skills) as:|
|2 x 100m as 50m Fly followed by 50m BC||2:45||200||1150||5:30||31|
|2 x 100m as 50m BC followed by 50m BR||2:45||200||1350||5:30||37|
|2 x 100m as 50m BR followed by 50m FC||2:45||200||1550||5:30||42|
|Recovery 200m FC as:|
|x2 (1 x 25m FC kick on side, 50m breathe every 5th, 25m FC any high elbow drill such as ‘Zip it Up/Fingers Trailing’).||5:00||200||1750||5||47|
|8 x 25 CH Sprint||1:00||200||1950||8||55|
|S/D||200m CH Easy, long, smooth, silent swimming||5:00||200||2150||5||60+|
As a fitness group they prefer a choice CH of strokes, less FLY and IM and potentially longer rest. They worked their way through this but were short by some 200m so only 4 x 25 sprints and the Swim Down was compromised to 100m. Next time aim to keep the total distance below 2000m.