Tuesday, April 16, 2013

Total distance

3,300–4,800 m

Estimated time

1 h 10 min to 1 h 45 min

Focus: Speed endurance: kick/swim 100s, then rounds of 50s at a hard pace with less easy swimming between each round, and pull alternating fast and easy.

The file dates this 2012; it is in the 2012/2013 season, and April 16, 2013 was a Tuesday.

Warm-up (1,000–1,500 m, 23–35 min)

4-6 x (200 - 50 free/50 stroke/50 kick/50 drill + 2 x 25 Fast)

- stroke = IM order/alternating strokes

Kick set (600–900 m, 13–20 min)

6 or 9 x 100 @ 1:40/1:50/2:00/2:10/2:20/2:30

1) KSSK

2) SKKS

3) Swim or kick build

Main set (1,100–1,500 m, 23–32 min)

4/5/6 x 50 @ pace

+ 3 x 50 ez

4/5/6 x 50 @ pace

+ 2 x 50 ez

4/5/6 x 50 @ pace

+ 1 x 50 ez

4/5/6 x 50 @ pace

- Choice of stroke

- Pace = 5-10 seconds rest with hard effort

- ez = pace + 20

Warm-down (600–900 m, 12–19 min)

6 or 9 x 100 Pull @ 15-30 rest

1) 50 fast/50 ez

2) 50 ez/50 fast

3) ez choice