Tuesday, August 6, 2013

Total distance

about 2,400–4,500 m

Estimated time

50 min to 1 h 30 min

Focus: Mixed strokes: IM or freestyle 25s, then rounds of free with IM or stroke (or a diving lesson).

Warm-up (800–1,000 m, 17–21 min)

4 or 5 x 200 (last one optional)

1) Choice, 2) Free/Breast by 25, 3) Free/Back by 50, 4) Free/Fly by 25, 5) IM

Pre-set (650–950 m, 13–19 min)

Choose one:

24 x 25 IM order 1 of each/2 of each/3 of each

@ 45/50 + a 100 IM after each round

@ 1:00/1:10 - straight through 25s

OR 30 x 25 Free @ 40/45/50 - descend the strong as you go

2 ez - 2 strong

2 ez - 3 strong

2 ez - 4 strong

2 ez - 5 strong

2 ez - 6 strong

50 ez to even out

Main set (about 650–2,150 m, 13–44 min)

Choose one:

3 X

- 200 Free

- 100 IM/Stroke

- 100 Free

- 200 IM/Stroke

OR 5/6 X

- 100 Free

- 50 Stroke

- 50 Free

- 100 IM/Stroke

OR Diving Lesson

200s @ 2:45/3:00/3:15/3:30

100s @ 1:20/1:30/1:40/1:50

50s @ 45/50/55/1:00

Warm-down (300–400 m, 6–8 min)

300-400 choice pull