Tuesday, December 4, 2012

Total distance

3,200–3,900 m

Estimated time

1 h 5 min to 1 h 15 min

Focus: Speed: 50s from easy to one for time, then four swims each finishing with a fast 50, timed together as a broken 200, and kick.

Warm-up (900–1,200 m, 19–26 min)

3 or 4 x (200 choice swim/drill + 4 x 25 strong - 2 kick & 2 swim)

Pre-set (500 m, 10 min)

10 x 50 @ 1:00/1:10

4 - ez

3 - medium

2 - fast

1 - 50 for time

Main set (1,100–1,500 m, 18–25 min)

4 x (200 or 300 choice OR 3rd 25 fast to prep for the 50 + 50 FAST timed)

the 4 x 50s are timed as a broken 200

100 ez

Kick set (600 m, 14 min)

12 x 50 @ 1:00/1:10/1:20/1:30/1:40

1) kick ez

2) kick/swim - fast on the kick

3) swim/kick - fast on the kick

4) kick strong

Warm-down (100 m, 2 min)

100 ez