Tuesday, July 23, 2013

Total distance

about 3,650–4,100 m

Estimated time

1 h 15 min to 1 h 30 min

Focus: Stroke efficiency into speed: kick/swim 50s, 25s for lowest stroke count then highest stroke rate, then a challenge of 50s and 75s on a send-off that drops a second each time.

Warm-up (1,000 m, 20 min)

4 x (150 Free + 4 x 25 IM order desc 1-4 @ 35/40/45/50)

Kick set (750–1,000 m, 17–23 min)

15 or 20 x 50 - Kick/Kick-Swim/Swim-Kick/Kick/Swim - choice of stroke

@ 50/55/1:00 or 1:05/1:10/1:15/1:20

Drill set (300–500 m, 7–12 min)

8 or 12 x 25 @ 40 or 30

1st half = stroke count - descend to lowest possible

2nd half = stroke rate - ascend to highest possible

100-200 ez

Main set (about 1,000 m, 20 min)

Challenge 50s/75s

- starting at 1:20 - descending by 1 sec each time

Warm-down (600 m, 12 min)

2 x 300 pull negative split

- smooth effort