Tuesday, June 18, 2013

Total distance

about 2,500–4,100 m

Estimated time

1 h to 1 h 20 min

Focus: Speed with recovery: easy free and fast choice 50s, 75s or 100s, kick with fins, then pull rounds of fast 50s with a full 5:00 to recover.

Warm-up (300 m, 6 min)

300 mix

Main set (700–1,300 m, 18–25 min)

12 x 50/75/100 @ 1:20/1:30/1:40/1:50

1 ez free + 1 fast choice, 2 + 2, 3 + 3

100 ez

Kick set (about 400 m, 10 min)

10 mins choice kick with fins

- 3rd 25 fast, changing strokes each round

or

- 75 ez/75 strong

Pull set (800–1,800 m, 19–32 min)

Pull - 4 x

- 50-100 ez @ 2:00

- N x 50 fast @ 5:00

If pace = 40/45-N = 7, 50-N = 6, 55-1:05-N = 5, 1:10-1:20-N = 4, 1:30+ N = 3

Warm-down (300 m, 7 min)

300 ez choice kick/swim/pull