Thursday, April 4, 2013

Total distance

about 3,900–4,700 m

Estimated time

1 h 25 min to 1 h 40 min

Focus: Speed and aerobic changes of pace: 50s with a fast part in a different place, then 150s or 100s shifting from smooth to fast, and easy/fast kick.

The file dates this 2012; it is in the 2012/2013 season, and April 4, 2013 was a Thursday.

Warm-up (about 1,200 m, 25 min)

100 Swim/100 Kick/100 Pull - mix up strokes

Swim until 5:55

Pre-set (500 m, 10 min)

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

4 - Build

3 - 1st 25 sprint

2 - Neg split

1 - FAST

Main set (1,200–1,800 m, 22–33 min)

12 x 150 or 100 - Swim or Pull

In rounds of 4: 3 smooth + 1 fast, 2 + 2, 1 + 3

Smooth @ 2:30/2:45/3:00/3:15 (with 15-30 rest)

Fast @ 2:10/2:20/2:30/2:45 (with 5-15 rest)

Kick set (800–1,000 m, 24–30 min)

16 or 20 x 50 kick @ 50/1:00/1:10/1:20/1:30

Alt 1 ez, 1 fast

Warm-down (200 m, 4 min)

200 ez