Tuesday, July 9, 2013

Total distance

4,200–4,400 m

Estimated time

1 h 30 min to 1 h 40 min

Focus: Speed: 25s mixing underwater kick, easy back and sprints, then 50s in a pyramid of easy and fast, and breathing-pattern pull.

Warm-up (1,200 m, 28 min)

300 mix

200 Kick/Drill

100 IM

4 x 25 Choice Desc 1-4 @ 10 rest

4 x 50 Pull alt 25 ez/25 fast @ 10 rest

4 x 75 IM or choice Kick/Drill/Swim by 25 @ 15 rest

Sprint set (400–600 m, 12–18 min)

16/20/24 x 25 @ 35/40/45/50

1) Underwater streamline kick + fast Free

2) ez backstroke

3) Non-free build

4) Free Sprint

Main set (1,500 m, 30 min)

30 x 50 @ 50/1:00/1:10/1:20/1:30

ez choice + fast: 1-1, 2-2, 3-3, 4-4, 5-5

Pull set (1,000 m, 20 min)

5 x 200 Pull @ 20 rest

A) Pyramid = ez-med-fast-med-ez

B) Breathing Pattern - 3-5, 3-7, 3-9, 5-7,5-9 by 50s

Warm-down (100 m, 2 min)

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