Tuesday, January 15, 2013

Total distance

about 2,550–3,600 m

Estimated time

55 min to 1 h 10 min

Focus: Speed and pace in three lanes: 50s descending to a fast pace, 50s holding a strong pace, or streamline and freestyle drills, then pull alternating strong and easy.

Warm-up (850–1,300 m, 16–24 min)

6 (or 5 or 4) x 200 - Pick 4 or 5 if not doing 6

1) Free

2) Free/Back by 50s

50-100 ez to even out

Main set (about 1,000–1,600 m, 21–28 min)

By lane:

Descend pace control to fast: 32 x 50 (or 24 x 50)

Choose a fast pace

2 x 50 ez @ pace +30

2 x (3x50) @pace +15

(desc 1-3 by 5s to pace)

Sustain strong pace: 32 x 50 (or 24 x 50)

Choose a strong pace

2 x 50 smooth @ pace +20

6 x 50 hold pace @pace +10

Streamlining & freestyle drills:

- Streamline push offs

- Flutter Kicking

- Glide to 3 Drill

- Catch-up Drill

- Shark Attack

Warm-down (700 m, 16 min)

100 ez

12 x 50 pull @10-15 rest

In rounds of 4: 3 strong + 1 ez, 2 strong + 2 ez, 1 strong + 3 ez (free or back)