Tuesday, April 23, 2013

Total distance

4,650–6,900 m

Estimated time

1 h 35 min to 2 h 20 min

Focus: Mixed strokes and steady effort: IM or freestyle 25s, rounds of easy free and fast stroke with drill and stroke-count lengths, then 150s mixing swim and kick.

The file dates this 2012; it is in the 2012/2013 season, and April 23, 2013 was a Tuesday.

Warm-up (800–1,000 m, 17–21 min)

4 or 5 x 200 (last one optional)

1) Choice, 2) Free/Breast by 25, 3) Free/Back by 50, 4) Free/Fly by 25, 5) IM

Pre-set (650–950 m, 13–19 min)

Choose one:

24 x 25 IM order 1 of each/2 of each/3 of each

@ 45/50 + a 100 IM after each round

@ 1:00/1:10 - straight through 25s

OR 30 x 25 Free @ 40/45/50 - descend the strong as you go

2 ez - 2 strong

2 ez - 3 strong

2 ez - 4 strong

2 ez - 5 strong

2 ez - 6 strong

50 ez to even out

Main set: steady effort (1,900–2,850 m, 41 min to 1 h 1 min)

4/5/6 x

100 Free ez

50 Non-free/IM/Free fast

50 Free ez

100 Non-free/IM/Free fast

- 100s @ 1:30/1:40/1:50/

- 25 5-10 m push off + length drill (G-3, catch-up, triple roll) @ 10 rest

- 50 Build + low stroke count (fast on last 2 rounds) @ 20 rest (wait for lane)

Main set 2 (1,200–1,800 m, 23–35 min)

8 or 12 x 150 @ 2:30/2:45 or 3:00/3:15/3:30

1) 100 swim/50 kick

2) 50 kick/100 swim - 1st 100 FAST! K/S

3) 100 kick/50 swim

4) 50 swim/100 kick - 1st 100 FAST! S/K

- choice kick, freestyle swim

Warm-down (100–300 m, 2–6 min)

100-300 ez swim, 3rd 25 build to fast finish