Tuesday, December 11, 2012

Total distance

3,200–4,150 m

Estimated time

1 h 5 min to 1 h 25 min

Focus: Speed and pace: IM-order or freestyle 25s, then rounds of 75s and a 100 (or 50s and a 75) on send-offs that drop, and free/back pull.

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 (1,150–1,600 m, 21–31 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)

100 ez

Warm-down (600 m, 13 min)

12 x 50 Pull @ 50/1:00/1:10/1:20 or 10-20 rest

In rounds of 4: 3 free + 1 back, 2 + 2, 1 + 3