Coach Annika
Warm up
1 x 600: 300 Free/300 Fon-free
(600/600)
Drill
- 8 X 75:
#1 25 kick/ 50 drill
#2 50 kick / 25 drill
#3 75 kick
#4 25 drill / 50 swim
#5 50 drill / 25 swim
#6 75 drill
#7 25 kick / 25 drill / 25 swim
#8 75 swim
Drill is Catch-up
(600m/1200m)
Main Sprint Set
- 5 x 3 x 100 on C + :20
1. 50 easy / 50 build
25 easy / 75 build
100 build
2. 50 build / 50 fast
25 build / 75 fast
100 fast
3. 50 fast / 50 reverse build (start out fast and ease up to easy for the last 15 meters)
25 fast / 75 reverse build (start out fast and ease up to easy for the last 25 meters)
100 reverse build (start out fast and ease up to easy for the last 30 meters)
4. 50 reverse build / 50 easy
25 reverse build / 75 easy
100 easy
5. 3 x 100 fast on C +:30
(1500 /2700m)
Main Distance Set
- 5 X 400 C + :20
1. 200 moderate (65-70%) / 200 up-tempo (80%)
2. 200 moderate / 100 up-tempo / 100 fast (95-100%)
3. 100 moderate / 200 up-tempo / 100 fast
4. 200 up-tempo / 200 fast
5. 100 up-tempo / 300 fast
(2000/3200m)