Tuesday, February 12, 2013

Total distance

2,850–3,450 m

Estimated time

1 h 5 min to 1 h 15 min

Focus: Aerobic freestyle: 50s that descend 1-4 through four send-offs, then a kick set that builds to fast, and one 50 for time in heats.

Warm-up (900 m, 20 min)

3 x 300

1) Choice 3rd 25 kick

2) Free 3rd 25 non-free

3) Choice swim 3rd 25 fast

Main set (800–1,000 m, 17–21 min)

16 or 20 x 50 Free desc 1-4

1) 1:00/1:05/1:10/1:20/1:30/1:40

2) 55/1:00/1:05/1:15/1:25/1:35

3) 50/55/1:00/1:10/1:20/1:30

4) 45/50/55/1:05/1:15/1:25

Kick set (600–800 m, 16–21 min)

12 or 16 x 50 kick choice @ 1:00/1:10/1:20/1:30/1:40

1) ez

2) build

3) ez

4) fast

Sprint set (250–450 m, 5–9 min)

100-200 ez

50 fast for time in heats

100-200 ez

Warm-down (300 m, 5 min)

300 Pull 3rd 25 fast OR Relays