Tuesday, August 27, 2013

Total distance

4,050–4,500 m

Estimated time

1 h 25 min to 1 h 35 min

Focus: Mixed strokes and pace: descending IM or swim/kick/pull/drill 50s, rounds of 75s and a 100 that get faster, then strong/easy 50s.

Warm-up (1,000 m, 21 min)

100 ez

200 Swim/kick

300 3rd 25 non-free

400 descending 100s 1-4, choice of stroke

Pre-set (1,000 m, 23 min)

20 x 50 @ 40/45/50/55/1:00/1:10/1:20/1:30

A) IM, 5 of each stroke, desc 1-5 (may do 25 stroke/25 free)

or

B) 5 Swim/5 Kick/5 Pull/5 Drill, desc 1-5

Main set (1,450–1,900 m, 27–37 min)

Choose one:

6 x (2 x 75 + 1 x 100) - start at 1:20/1:25/1:30/1:35/1:40

or 6 x (2 x 50 + 1 x 75) - start at 1:15/1:20/1:25/1:30/1:35/1:40

Rounds 1-3 = starting pace

Rounds 4-5 = starting pace -5

Round 6 = starting pace -10 (make the last 100)

400 alt 50 strone, 50 ez choice

Warm-down (600 m, 15 min)

300 IM Kick/Drill/Swim or Pull breathing 3/5 by 50s

200 kick

100 float