Thursday, January 17, 2013
- Total distance
- about 3,550–4,800 m
- Estimated time
- 1 h 20 min
Focus: Aerobic endurance with pacing: kick/swim 100s, then a pyramid of even or negative-split swims up to 400 and back, every lane on the same send-offs but choosing its distance.
Warm-up (about 1,000 m, 20 min)
100 swim/50 kick/100 Pull or Drill - mix up strokes
- repeat 250 m pattern until 5:50 am
Kick set (500–700 m, 10–14 min)
Choose one:
6 x 100 @ 1:40/1:50/2:00/2:15/2:30
1) Kick/Swim
2) Swim/Kick
3) Swim Build
- strong effort on the kick
or 8 x 50 @ 1:20/1:30/1:40/1:50
1) Kick
2) Swim - Fast
3) Swim
4) Kick - Fast
100 ez/Bathroom Break/Drink to Even Out
Main set (1,650–2,700 m, 40 min)
Modified Pyramid (1650-2700m, Total = 40:30 min):
50 or 100 ez @ 2:00
=> 100, 150, or 200 @ 2:30 - Even/Neg Split
50 or 100 ez @ 2:00
=> 150, 200, or 250 @ 3:15 - Even/Neg Split
50 or 100 ez @ 2:00
=> 200, 250, or 300 @ 4:00 - Even/Neg Split
50 or 100 ez @ 2:00
=> 250, 300, or 350 @ 4:45 - Even/Neg Split
50 or 100 ez @ 2:00
=> 300, 350, or 400 @ 5:30 - Even/Neg Split
50 or 100 ez @ 2:00
=> 200, 250, or 300 @ 4:00 - Strong Effort
50 or 100 ez @ 2:00
=> 100, 150, or 200 @ 2:30 - Strong Effort
Warm-down (400 m, 8 min)
8 x 50 choice @ 1:00/1:10/1:20/1:30+
alt 1 strong, 1 ez smooth