Thursday, August 29, 2013

Total distance

3,650–4,550 m

Estimated time

1 h 25 min to 1 h 35 min

Focus: A long descending warm-up, kick that builds to strong, speed-change 50s, best-average 50s or 100s at the fastest pace you can hold, and an easy-medium-fast swim or pull.

The last day of the season.

Warm-up (1,500 m, 31 min)

500 = 1st ½ Free, 2nd ½ Non-Free/Kick/Pull/Drill mix

400 = “

300 = “

200 = “

100 = “

Kick set (750 m, 17 min)

14 x 50 choice kick (with or without fins) @ 1:00/1:10/1:20/1:30/1:45

In rounds: 1 ez + 1 strong build, 1 + 2, 1 + 3, 1 + 4

- push yourself on the strong 50s so that the higher numbers are challenging

50 ez

Pre-set (300 m, 6 min)

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

1) 25 ez/25 fast

2) 25 fast/25 ez

3) 50 Strong build to high stroke rate

Main set (600–1,100 m, 22 min)

10 x 50/100 Best Avg on 2:00

- fastest pace for the whole set

- option to do 20 x 50 alt 1 fast/1 ez on 1:00

100 ez

Main set 2 (400–800 m, 8–15 min)

400/600/800 swim or pull

Alt ez-med-fast-ez by 50s = choice of stroke

Warm-down (100 m, 2 min)

100 easy (added: the original has no warm-down)