Thursday, June 20, 2013
- Total distance
- 3,200–4,600 m
- Estimated time
- 1 h 5 min to 1 h 35 min
Focus: Aerobic freestyle: 50s that descend in fours, then a pyramid of 100 to 400 and back (or to 300) on send-offs that drop on the way down.
Warm-up (800–1,200 m, 17–26 min)
4/5/6 x (100 free + 2 x 50) @ 10 rest between
2 x 50 =
1) kick or pull build
2) Free Drills (catch up, thumb to thigh, Closed fist)
3) IM Swim/kick
Pre-set (900–1,300 m, 19–27 min)
16/20/24 x 50 free @ desc pace
rounds of 4 desc 1-4 - drop 5 between rounds if needed
- 16 = 1:15 > 1:00 or 1:25 > 1:10
- 20 = 1:00 > 45 or 1:05 > 50
- 24 = 50 > 35 or 55 > 40
100 ez
Main set (1,200–1,600 m, 24–28 min)
Choose one:
Faster lanes
100 @ 1:12/1:35/1:45/1:55
200 @ 2:50/3:10/3:30/3:50
300 @ 4:15/4:45/5:15/5:45
400 @ 5:40/6:20/7:00/7:40
300 @ -15
200 @ -10
100 @ - 5
OR
100 @ 2:00/2:10/2:20
200 @ 4:00/4:20/4:40
300 @ 6:00/6:30/7:00
300 @ -15
200 @ -10
100 @ -5
Warm-down (300–500 m, 7–12 min)
4/6/8 x 50 Kick with fins - streamline
1) Flutter front/Flutter back
2) Dolphin front/Dolphin back
100 ez