Thursday, December 6, 2012

Total distance

3,700–4,300 m

Estimated time

1 h 15 min to 1 h 30 min

Focus: Kick with fins, then pace work: threes of 100s held at a set pace, 5 seconds faster each round, with an easy 100 between, and pull.

Warm-up (800–1,200 m, 17–25 min)

800/1000/1200 Swim-Kick-Pull-Drill

Kick set (700–900 m, 15–19 min)

12 or 16 x 50 choice kick with fins @ 1:00 or 1:20

1) ez

2) strong

100 ez

Main set (1,200 m, 26 min)

12 x 100 - choice of stroke in sets of 3 x 100 + 1 x 100 ez

Round 1 - set pace on #1 (strong time + 10 secs) and hold for 2-3

Round 2 - hold on 5 secs faster than round 1 pace

Round 3 - hold on 10 secs faster than round 1 pace

Pull set (900 m, 18 min)

6 x 150 pull @ 2:40/2:50/3:00/3:15/3:30 or on 10-20 rest

- 100 free/50 back

Warm-down (100 m, 2 min)

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