Wednesday February 18 1998

A choice of main sets today; either:

1. A medley set. Not for the faint hearted. or

2. A freestyle set. Not as hard but rather dull.

Warm up: ~10 Mins

150, 6×50 alternating drill or pull and swim w:10.

All stop together after the warm up as we'll need to re-arrange lanes.


Medley Group Main Set: 30-40 Mins

Medley Hungarian:

8×25 fly w:05, 4×50 back w:10, 2×100 breast w:15, 2×200 free w:20, 2×100 breast w:15, 4×50 back w:10, 8×25 fly w:05

Take it steady. If you go flat out on the opening fly you'll pay later on. (Apparently this originates as a triple-S warm-up)


Freestylers prep: ~10 mins

6×75 as (25 kick, 50 drill) w:10

Freestyle main: 25-30 mins

50@1:00, 3×200 (175) @3:15 , 50@1:00, 2×200 (175) @3:15, 50@1:00, 200 (175) @3:15, 50

200s should be swum at a "good training pace", 50s are fast and should be kept constant or even reduced through the set


If time:

Easy swim, then some choice sprints

Swim down:

Easy swim until we get kicked out.