Head Coach
Schwimmverein Mannheim/ Germany
*Two hundreds inferno*
Warm up:
4x 150m @ 3:00 IMO bw (starting with free) 50 stroke/ 50 kick/ 50 drill
12x 25m @ 0:35 1x uw kick (side/back/front)/ 1x free min. cycle counts
w/ fins
1x 100m @ 2:00 ez
Main set:
5x 200m @ 3:30 IM/ Bk or Br (all 5 the same) 80% effort
1x 200m @ 3:15 free
4x 200m @ 3:35 IM/ Bk or Br (all 4 the same) 85% effort
1x 200m @ 3:15 free
3x 200m @ 3:40 IM/ Bk or Br (all 3 the same) 3'' faster
1x 200m @ 3:15 free
2x 200m @ 3:50 IM/ Bk or Br (all 2 the same) 3'' faster
1x 200m @ 3:15 free
1x 200m @ 4:00 IM/ Bk or Br all out
1x 200m @ 3:15 free
1x 200m @ 4:00 ez w/ fins
Warm down:
8x 50m @ 1:10 25 without breathing (free/ fly/ uw kick/ pull out)
25 ez
1x 200m ez
5800 scm/ 120 min
We did the main set in three groups with different send offs depending on the personal best.
The fastest group did it the way written above.
The second group started with a send off 3:50 and ended with 4:10.
The third group (some younger swimmers) did the same send off like group one but only 150s.
Enjoy!! :)
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