Thursday, August 1, 2013
- Total distance
- about 3,700–4,500 m
- Estimated time
- 1 h 15 min to 1 h 30 min
Focus: Speed and pacing: 50s with underwater kick and builds, then 200s swum as negative splits that descend.
Warm-up (about 1,000 m, 20 min)
20 minute warm up:
- 100s with 15 sec rest = 50 swim/25 stroke kick/25 strong swim with strong kick
Pre-set (800–1,200 m, 18–26 min)
16/20/24 x 50 @ 1:00
1) underwater kick/build
2) ez choice
3) underwater kick/build
4) negative split to fast speed
Main set (1,000–1,400 m, 17–26 min)
Choose one:
7 x 200 @ 3:30
Odd: negative split + descend 1-4
even: ez + 4th 25 fast
OR 5 x 200 @ 5:00
Descend 1-5 + negative split (medium-fast)
Warm-down (900 m, 18 min)
3 x 300 pull
1) 25 stroke count/25 build speed
2) 50 Free/25 back
3) Mix choice/float