Thursday, August 15, 2013

Total distance

4,200 m

Estimated time

1 h 30 min

Focus: Aerobic: rounds of swim and kick, then fours of 100s descending in threes with an easy fourth, 5 seconds faster each round.

Warm-up (800 m, 17 min)

800 Swim/Kick/Pull/Drill

Pre-set (1,200 m, 28 min)

4 x

- 100 swim @ 1:30/1:40/1:50/2:00/2:10/2:20

- 50 kick @ 50/1:00/1:10/1:20/1:30/1:40

- 50 swim @ 40/50/1:00/1:10/1:20/1:30

- 100 kick @ 1:40/1:50/2:00/2:10/2:20/2:30

Main set (1,600 m, 32 min)

16 x 100 @ 1:30/1:40/1:50/2:00/2:10/2:20/2:30

- 4 x (3 x 100 desc 1-3 strong + 1 x 100 ez choice)

- drop 5 seconds on the pace for each round for an extra challenge

Warm-down (600 m, 15 min)

300 pull - breathing 3-5-7 or 3rd 25 kick

200 kick smooth

100 ez