Tuesday, April 2, 2013

Total distance

2,650–4,200 m

Estimated time

1 h 5 min to 1 h 30 min

Focus: Speed variety: kick/swim 50s finishing fast, freestyle 50s on a tightening send-off (or free and fast non-free), and sprint 25s.

The file dates this 2012; it is in the 2012/2013 season, and April 2, 2013 was a Tuesday.

Warm-up (900–1,500 m, 19–32 min)

3/4/5 x 300 - pick from the following:

1) Free Build

2) 50 swim/50 kick choice

3) Pull - 3rd 25 fast

4) IM KDS or 3 x 100 IM swim

5) 6 x 50 desc 1-3

Swim until 5:55

Kick set (500–1,000 m, 15–19 min)

By lane:

10 x 50 @ 1:30-1:40

15 x 50 @ 1:10-1:20

20 x 50 @ 50-1:00

Alt - kick/kick-swim/swim-kick/kick/swim FAST

Main set (750–1,200 m, 17–26 min)

Choose one:

24 x 50 Free

1 each/2 each/3 each @ 1:05/1:00/55/50/45/40/35

OR 15 or 20 x 50 alt 2 free smooth, 3 non-free desc 1-2 FAST

@ 50/1:00/1:10/1:20/1:30

Sprint set (200 m, 6 min)

8 x 25 Sprints on 45 or 1:00

- choice of stroke

Warm-down (300 m, 6 min)

300 choice ez