Tuesday, February 26, 2013

Total distance

about 3,750–4,100 m

Estimated time

1 h 25 min to 1 h 35 min

Focus: Stroke efficiency into speed: kick/swim 50s, 25s for lowest stroke count then highest stroke rate, a broken 200 in pieces, and a 200 for time.

Warm-up (about 1,000 m, 20 min)

Warm up until 5:50

- 150 swim, 100 kick, 50 pull strong - repeated

Kick set (750–1,000 m, 17–23 min)

15 or 20 x 50 - Kick/Kick-Swim/Swim-Kick/Kick/Swim - choice of stroke

@ 50/55/1:00 or 1:05/1:10/1:15/1:20

Drill set (200–300 m, 5–8 min)

8 or 12 x 25 @ 40 or 30

1st half = stroke count - descend to lowest possible

2nd half = stroke rate - ascend to highest possible

Main set: broken 200s (1,300 m, 31 min)

8 x 25 @ 35/40/45 - desc 1-4

30-90 seconds rest

4 x 50 @ 1:00/1:10/1:20 - fast build

30-90 seconds rest

75/50/75 @ 1:20/1:30/1:40 (-20 for 50s) - 75s smooth/medium/fast by 25s

30-90 seconds rest

50/100/50 @ 1:00/1:10/1:20 for 50s & 1:45/2:00/2:15 for 100s - fast 100

30-90 seconds rest

2 x 100 @ 2:00/2:20/2:40 - 2nd 50 blast

30-90 seconds rest

~100 ez

200 strong for time

Warm-down (500 m, 11 min)

300 pull breathing 3-5-7-9 by 25s

200 ez choice kick/swim