Tuesday, January 29, 2013

Total distance

2,700–4,000 m

Estimated time

1 h 5 min to 1 h 25 min

Focus: Speed: 25s with a fast segment in a different place each time, then best-average 50s, 75s or 100s that are timed and recorded, and smooth swim/kick/pull 50s.

Warm-up (800–1,200 m, 17–25 min)

800-1000-1200 - Swim/Kick/Pull/Drill (200/250/300 of each)

Sprint set (500–600 m, 9–11 min)

20 x 25 @ 40 OR 16 x 25 @ 50

1) 1st 10 m fast push off

2) middle 15 m fast

3) last 10 m fast finish

4) All Fast

100 ez

Main set (600–1,100 m, 22 min)

10 x 50/75/100 Best Average @ 2:00 - Recorded

100 ez

Warm-down (800–1,100 m, 18–25 min)

12/15/18 x 50 Smooth effort @ 10-20 rest

1) Swim

2) Kick

3) Pull

200 ez