Tuesday, December 18, 2012

Total distance

4,750 m

Estimated time

1 h 45 min

Focus: A countdown for the holidays: twelve sets, from a 1,200 warm-up down to one easy 100, mixing kick with fins, reverse IM, best-average 50s, Swedish drill and 50s fast in heats.

The last practice of 2012: “For the 12 Sets of Christmas My Swim Coach Gave To Me…”

Warm-up (1,200 m, 22 min)

1200 Warm Up

Kick set (550 m, 13 min)

11 x 50 kick with fins

In rounds: smooth @ 1:00/1:10/1:20/1:30, then fast at -5, -10 and -15 (1-2, 2-3, 2-1)

Main set (2,900 m, 1 h 11 min)

10 x 25 Reverse IM (4 Free/3 Breast/2 Back/1 Fly @ 35/40/45/50)

9 x 50 choice (kick/swim/pull any stroke)

1 ez + 1, 2, then 3 at make pace; ez @ 1:00/1:10/1:20/1:30, make pace @ 40/45/50/55/1:00

8 x 50 odds free desc 1-4 @ 40/50/1:00/1:10/1:20, evens non-free + 20

700 pull - 50 ez/50 strong build/50 breathing 5/25 sprint

6 x 25 Swedish Drill = 1st 10 fast/1st 15 fast/1st 20 fast @ 45/50/55/1:00

5 x 50 best average @ 1:30

4 x 75 kick 1) ez, 2) 2nd 25 fast, 3) 1st/3rd 25s fast, 4) all fast! @ 1:20/1:30/1:40/1:50+

3 x 100 ez = 1) free, 2) IM, 3) choice

2 x 50 Fast in Heats - choice of stroke

Warm-down (100 m, 2 min)

and 100 EEEZ