Thursday, February 7, 2013

Total distance

2,900–4,300 m

Estimated time

1 h to 1 h 25 min

Focus: Aerobic speed changes: 150s or 100s in rounds that shift from smooth to fast, then pull with a focus on stroke count, and relays.

Warm-up (800–1,200 m, 19–28 min)

4/5/6 x 200

1) Choice Swim

2) Kick/Swim/Swim/Kick by 50s

3) IM Drill/Swim - Fr = glide-3, Br = 1p2k, Bk = Triple roll, Fly = 1 arm

4) Pull breathing 3-5-3-7

5) Choose from 1-4

6) Choose from 1-4

Main set (1,200–1,800 m, 22–33 min)

12 x 150 or 100

In rounds of 4: 3 smooth + 1 fast, 2 + 2, 1 + 3

Smooth @ 2:30/2:45/3:00/3:15 (with 15-30 rest)

Fast @ 2:10/2:20/2:30/2:45 (with 5-15 rest)

Pull set (800–1,200 m, 16–23 min)

Choose one:

16 x 50 pull @ 50/1:00/1:10/1:20/1:30

1) Smooth

2) Build

3) Stroke Count

4) SC + Speed

6 x 200 Pull @ 2:45/3:00/3:15/3:30/3:45/4:00

Desc 1-3 w low stroke count

Warm-down (100 m, 2 min)

100 ez

Relays