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Sample 3 (2,000m)

28/06/2009 12:31:48 PM

Program for Olympic distance athletes. Mixed focus on technique and sprints

 

Warm-up

200m Freestyle and Backstroke (50m Freestyle / 50m Backstroke / repeat)
6 x 50m Freestyle (Sprint at 80%, Rest 10sec between sets)

Main Set

500m Freestyle (Focus on long gliding arms and high shoulders)
400m Freestyle (75m average pace / 25m Sprint)
300m Freestyle (50m average pace / 50m strike ahead)
200m Freestyle Kicks

Rest 1min between each set

Cool down

100m easy, any discipline

Total: 2,000m

Meike Knieling

Swim Programs Swimming