Group A: (33 m. pool) Warm-up: 200 Free 400 as 4 x (66 Stroke / 33 Free) Main set: "No break between distances" 400 I.M. as 33 kick / 33 drill / 33 swim D.P.S. (R:30") 12 x 33 I.M. order D.P.S. max on 35" 333 Free pull only hypoxic 5 on 5'00 10 x 33 Free as alternate easy / hard on 35" 266 Free swim easy on 4'15 8 x 33 as alternate Stroke on 40" / Free easy on 35" 200 Free swim easy on 3'15 6 x 33 kick choice on 50" 133 I.M. on 2'30 4 x 33 choice fast on 45" Pull / Paddles Freestyle set: 4 x 200 Free descend 1 - 4 on 3'00 Total: 4066 m. | Group B: (33 m. pool) Warm-up: 200 Free 400 as 4 x (66 Stroke / 33 Free) Main set: "No break between distances" 333 Free pull only hypoxic 5 on 6'30 10 x 33 Free as alternate easy / hard on 45" 266 Free swim easy on 5'15 8 x 33 as alternate Stroke on 1'00 / Free easy on 45" 200 Free swim easy on 4'15 6 x 33 kick choice on 1'10 133 Free swim easy on 2'45 4 x 33 choice fast on 1'00 Pull / Paddles Freestyle set: 3 x 200 Free descend 1 - 3 on 4'00 Total: 3066 m. |
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Paces per 100m :
Easy: CSS + 10 sec. Steady: CSS + 5 seconds Solid: CSS Hard: CSS – 5 seconds You will find a brief CSS description in the workout terminology. For more details, please contact me: ben@aquazone.co.nz
Find below a few tips on how to use the pace clock
by Benoit Lavigne |