Thursday, July 11, 2013
- Total distance
- about 3,950–4,750 m
- Estimated time
- 1 h 25 min to 1 h 40 min
Focus: Aerobic speed: kick with fins, then 100s that descend in threes on a send-off that drops 5 seconds a round, a 50 for time and strong pull.
Warm-up (about 1,200 m, 25 min)
Repeat until 5:55:
200 free
100 kick/drill/swim/or pull - any stroke
Kick set (600–800 m, 14–19 min)
12 or 16 x 50 choice kick with fins @ 50/1:00/1:10/1:20
1) ez
2) strong
Main set (1,200–1,800 m, 26–39 min)
12/15/18 x 100 starting @ 1:40/1:45/1:50/1:55/2:00/2:10/2:20/2:30
- Choice of stroke or IM
- Descend 1-3 (ez/med/fast)
- Descend pace by 5 seconds each round
Sprint set (250 m, 5 min)
100 ez
50 fast for time
100 ez
Warm-down (700 m, 14 min)
12 x 50 Pull @ strong pace (~10 rest)
100 ez