Tuesday, July 16, 2013

Total distance

3,600–4,000 m

Estimated time

1 h 15 min to 1 h 25 min

Focus: Pace: fast 50s with fins, then a ladder of 100 to 500 built on your 100 goal pace, with an easy 100 before each step.

Warm-up (500–700 m, 12–17 min)

100 Free

3/4/5 x

50 Kick

50 Non-Free

10-15 rest

100 Pull

Pre-set (800–1,000 m, 16–20 min)

16 or 20 x 50 with fins - choice of stroke @ 45/50/55/1:00/1:10/1:20/1:30

1) ez choice

2-4) fast desc 1-3

Main set (2,000 m, 38 min)

100 ez choice + 100 @ 1:30-2:20 (set 100 goal pace)

100 ez choice + 200 @ 2 x 100 + 5 sec

100 ez choice + 300 @ 3 x 100 + 10 sec

100 ez choice + 400 @ 4 x 100 + 15 sec

100 ez choice + 500 @ 5 x 100 + 20 sec

Warm-down (300 m, 8 min)

300 DA bk/pull/kick ez