Tuesday, March 12, 2013
- Total distance
- about 3,300–3,600 m
- Estimated time
- 1 h 10 min to 1 h 20 min
Focus: Speed control: fours of 100s, 75s and 50s that descend by 10 or 5 seconds, then a challenge of 50s, 75s and 100s on a send-off that drops each repeat.
The file dates this 2012; it is in the 2012/2013 season, and March 12, 2013 was a Tuesday.
Warm-up (500–700 m, 12–17 min)
100 Free
3/4/5 x
50 Kick
50 Non-Free
10-15 rest
100 Pull
Main set (1,000–1,100 m, 23–25 min)
4 x 100 Desc 1-4 - Start at 2:30/2:20/2:10/2:00/1:50/1:40/1:30
- start at pace + 25 & descend by 10 each time
30 rest
4 x 75 Desc 1-4 - Start at 2:00/1:50/1:40/1:30/1:20/1:10/1:00
- start at pace + 25 & descend by 10 each time
30 rest
4 x 50 Desc 1-4 - Start at 1:30/1:20/1:10/1:00/50/40
- start at pace + 10 & descend by 5 each time
100-200 ez
Main set 2 (about 1,200 m, 25 min)
Challenge 50s/75s/100s
- starting at 2:15 - descending by 5 sec each time
- start at the highest distance possible and drop down once you don’t make it
- continue until everyone misses 75s (~50-1:00 = 16-18 repeats)
Warm-down (600 m, 12 min)
2 x 300 pull negative split
- smooth effort