Thursday, April 25, 2013

Total distance

3,200–4,600 m

Estimated time

1 h 5 min to 1 h 35 min

Focus: Aerobic freestyle: 50s that descend in fours, then a pyramid of 100 to 400 and back (or to 300) on send-offs that drop on the way down.

The file dates this Thursday, April 24, 2012, and prints it among the December 2012 workouts. In the 2012/2013 season the Thursday nearest April 24 is April 25, 2013.

Warm-up (800–1,200 m, 17–26 min)

4/5/6 x (100 free + 2 x 50) @ 10 rest between

2 x 50 =

1) kick or pull build

2) Free Drills (catch up, thumb to thigh, Closed fist)

3) IM Swim/kick

Pre-set (900–1,300 m, 19–27 min)

16/20/24 x 50 free @ desc pace

rounds of 4 desc 1-4 - drop 5 between rounds if needed

- 16 = 1:15 > 1:00 or 1:25 > 1:10

- 20 = 1:00 > 45 or 1:05 > 50

- 24 = 50 > 35 or 55 > 40

100 ez

Main set (1,200–1,600 m, 24–28 min)

Choose one:

Faster lanes

100 @ 1:12/1:35/1:45/1:55

200 @ 2:50/3:10/3:30/3:50

300 @ 4:15/4:45/5:15/5:45

400 @ 5:40/6:20/7:00/7:40

300 @ -15

200 @ -10

100 @ - 5

OR

100 @ 2:00/2:10/2:20

200 @ 4:00/4:20/4:40

300 @ 6:00/6:30/7:00

300 @ -15

200 @ -10

100 @ -5

Warm-down (300–500 m, 7–12 min)

4/6/8 x 50 Kick with fins - streamline

1) Flutter front/Flutter back

2) Dolphin front/Dolphin back

100 ez