Thursday, January 10, 2013

Total distance

3,100–4,400 m

Estimated time

1 h 5 min to 1 h 30 min

Focus: Pace control: choice-stroke 50s from easy to fast against a starting pace, then rounds of free with IM or non-free, descending each round.

Warm-up (700–1,000 m, 15–21 min)

Choose one:

400 swim, 300 pull, 200 kick, 100 drill

OR 300 swim, 200 pull, 100 kick, 100 drill

Main set (600–1,000 m, 13–22 min)

12 or 16 or 20 x 50 choice of stroke

1) ez @ pace

2) build @ pace -10

3) ez @ pace -5

4) fast @ pace -15

Starting Pace = 55 or 1:00 = do 20 x 50

Starting Pace = 1:05 or 1:10 = do 16 x 50

Starting Pace = 1:20 or 1:30 = do 12 x 50

OR

Hold the same pace across each round but descend rounds by 5 secs

Main set 2 (1,200–1,800 m, 25–36 min)

Choose one:

3 x the following:

- 200 Free @ 3:00/3:15/3:30/3:45/4:00/4:20

- 100 IM/Non-Free/Free Fast @1:30/1:40/1:50/2:00/2:10

- 100 Free @1:30/1:40/1:50/2:00/2:10

- 200 IM/Non-Free/Free Fast @ 3:00/3:15/3:30/3:45/4:00/4:20

Aim to descend by 5-10 secs each round

OR 4-5 x the following:

- 100 Free @ 1:40/1:50/2:00/2:15/2:30

- 50 Non-Free/Free Fast @ 50/1:00/1:10/1:20/1:30

- 50 Free @ 50/1:00/1:10/1:20/1:30

- 100 IM/Non-Free/Free Fast @ 1:40/1:50/2:00/2:15/2:30

Warm-down (600 m, 14 min)

300 pull, 200 kick, 100 ez to warm down