Thursday, January 3, 2013

Total distance

3,000–3,500 m

Estimated time

1 h 5 min to 1 h 20 min

Focus: Speed variety with any stroke: thirteen each of 25s, 50s and 75s, descending in threes and alternating easy and fast, then a 50 for time in heats.

The first practice of 2013.

Warm-up (800–1,300 m, 19–31 min)

1300 Warm Up = 1200 Swim/Kick/Pull/Drill + 100 IM

OR 1000 OR 800 SKPD

Main set (1,950 m, 42 min)

13 x 25 choice of stroke @ 30/35/40/45/50

6 - descend 1-3

7 - odds ez, evens fast

13 x 50 choice of stroke @ 50/1:00/1:10/1:20/1:30

6 - descend 1-3

7 - odds ez, evens fast

13 x 75 choice of stroke @ 1:10/1:20/1:30/1:40/1:50

6 - descend 1-3

7 - odds ez, evens fast

Sprint set (150 m, 3 min)

100 ez

50 fast for time in heats

Warm-down (100 m, 2 min)

100 ez