Sunday, June 16, 2013
- Total distance
- 3,300–4,600 m
- Estimated time
- 1 h 5 min to 1 h 30 min
Focus: Speed: 25s with a fast segment, rounds of 50s building to a fast 50 from a dive, then a long social kick with fins.
Warm-up (1,000 m, 21 min)
5 x 200
1) choice
2) Free/Breast by 25
3) Free/Back by 50
4) Free/Fly by 25
5) IM
Sprint set (500–800 m, 9–14 min)
20 x 25 @ 40 or 16 x 50 @ 50
1) 1st 10 m fast
2) Middle 15 m fast
3) All Fast (Dive)
4) Last 10 m fast
Main set (1,000–1,800 m, 20–37 min)
4 - 5 - 6 x
- 50-100 ez
- 3 x 50 Round 1 = build, Round 2 = desc 1-3, Round 4 = fast
- 1 x 50 dive
Pace = 45/50/55/1:00/1:05/1:10
Kick set (600–800 m, 12–16 min)
600-800 Social kick with fins
- every 4th 25 fast
or
- every 4th 25 under water
Warm-down (200 m, 4 min)
200 ez