Tuesday, January 8, 2013
- Total distance
- 3,100–4,000 m
- Estimated time
- 1 h 15 min to 1 h 25 min
Focus: Aerobic freestyle in three groups: 50s on send-offs that get faster each repeat, then kick and kick/swim 50s, with breathing-pattern pull to finish.
Warm-up (400–900 m, 12–20 min)
By group:
Group A: 3 x 300
1) 3rd 25 kick
2) 3rd 25 non-free
3) swim, 3rd 25 fast
Group B: 3 x 200
1) 3rd 25 kick
2) 3rd 25 non-free
3) swim, 3rd 25 fast
Group C: 16 x 25 @ 15 rest
1) swim
2) kick
3) swim
4) drill
Main set (800–1,200 m, 20–24 min)
By group:
Group A: 24 x 50 free
1) @ 1:00
2) @ 55
3) @ 50
4) @ 45
Group B: 20 x 50 Free
1) @ 1:05 or 1:10
2) @ 1:00 or 1:05
3) @ 55 or 1:00
4) @ 50 or 55
Group C: 16 x 50 free
1) @ 1:15 or 1:30
2) @ 1:10 or 1:25
3) @ 1:05 or 1:20
4) @ 1:00 or 1:15
Kick set (1,000 m, 25 min)
20 x 50 Kick
1) Kick
2) Kick/Swim
3) Swim/Kick
4) Kick
Group A: rounds 1 + 2 @ 1:10, rounds 3 + 4 @ 1:00, round 5 @ 50
Group B: rounds 1 + 2 @ 1:20, rounds 3 + 4 @ 1:10, round 5 @ 1:00
Group C: rounds 1 + 2 @ 1:30 or 1:40, rounds 3 + 4 @ 1:20 or 1:30, round 5 @ 1:10 or 1:20
Warm-down (900 m, 18 min)
3 x 300 Pull
1) 50 breathing 3, 25 breathing 5 + 3rd 25 fast
2) 50 breathing 3, 50 breathing 5
3) smooth stroke count