Saturday, April 13, 2013

Total distance

2,950–4,600 m

Estimated time

1 h to 1 h 40 min

Focus: Speed and pace: sprint 25s, rounds of 75s and a 100 that get faster, then 300s of pull, IM kick/drill/swim or build.

The file dates this 2012; it is in the 2012/2013 season, and April 13, 2013 was a Saturday.

Warm-up (600–1,000 m, 13–21 min)

600 or 800 or 1000 Swim/Kick/Pull/Drill

- Drills: closed fist, catch up, thumb to thigh freestyle

- Swim until 5:50

Sprint set (200–300 m, 5–8 min)

8 or 12 x 25 Sprints @ 40/45/50

1) 10 m fast, 2) 15 fast, 3) 20 fast, 4) All Fast

Main set (1,150–1,700 m, 21–33 min)

Move into 3 lanes

Choose one:

6 x (2 x 75 + 1 x 100) - start at 1:20/1:25/1:30/1:35/1:40

or 6 x (2 x 50 + 1 x 75) - start at 1:15/1:20/1:25/1:30/1:35/1:40

Rounds 1-3 = starting pace

Rounds 4-5 = starting pace -5

Round 6 = starting pace -10 (make the last 100)

100-200 ez

Main set 2 (900–1,500 m, 21–35 min)

3/4/5 x 300

A) Ez/Med/Fast/Med/Ez - Pull @ 4:30/4:45/5:00/5:20/5:40/6:00

or

B) Alt IM Kick/Drill/Swim - 100 Free smooth/50 kick fast @ 30 rest

or

C) Choice Build @ 30 rest

Warm-down (100 m, 2 min)

100 easy (added: the original has no warm-down)