Thursday, July 25, 2013

Total distance

3,600–4,800 m

Estimated time

1 h 15 min to 1 h 40 min

Focus: Aerobic speed changes: 100s alternating easy, fast and mixed, then strong 100s descending, and pull 150s.

Warm-up (600–900 m, 14–21 min)

3 x 300 warm up - OR 3 x 200 (2nd one 4th 25 kick)

1) Choice swim

2) 3rd 25 choice kick

2) Pull breathing 3/5/7/9 by 25

Main set (1,700–2,600 m, 34–52 min)

16/20/24 x 100 @ 1:30/1:40/1:50/2:00/2:15/2:30/2:45

alternate:

1) ez, 2) fast/ez/ez/fast, 3) ez/fast/fast/ez, 4) fast

AND

Strong effort Desc 1-4 (by 2-3 sec to fast)

100-200 ez

Pull set (1,200 m, 27 min)

8 x 150 Pull @ 2:15/2:30/2:45/3:00/3:20/3:40/4:00

Choose from:

1) Free strong + 3rd 25 back

2) Breathing 3-5/3-7/3-9 by 25s

3) 1 fast/1 ez, choice of stroke

Warm-down (100 m, 2 min)

100 easy (added: the original has no warm-down)