Saturday, February 15, 2014

Total distance

about 4,400–4,550 m

Estimated time

1 h 35 min to 1 h 45 min

Focus: Distance per stroke, then rounds of a 300 and a 200 (smooth then strong) and an all-out 100, and kick 25s in a pyramid of easy and fast.

Four stray lines in the original (“3) Free/Breast by 25s”, “4) Free/Fly by 25s”, “5) IM Kick”, “6) IM Swim”), left over from another list, are left out.

Warm-up (about 1,600 m, 33 min)

20 min.: 100 s + 50 kick w/o board + 100 drill

6 x 100 @ 2'00"/2'10"/…

1: 50 kick + 50 swim

2: 50 swim + 50 kick

3: 100 DPS

Main set (1,800 m, 38 min)

3 x

300 @ 5'00"/5'10"/… :

50 smooth + 50 strong

200 @ 4'00"/4'10/…:

100 smooth + 100 strong

100 @ 3'00"/3'10"/…

All out

Kick set (600–750 m, 17–26 min)

Choose one:

30 x 25 Kick: ez + fast 1-1, 2-2, 3-3, 4-4, 5-5

OR 24 x 25 kick: ez + fast 1-1, 2-2, 3-3, twice through

Fast @ 30/35/40/45/50/55 - ez @ fast +10

Warm-down (400 m, 9 min)

8 x 50: 25 DAB + 25 choice