Thursday, March 14, 2013

Total distance

3,800–4,800 m

Estimated time

1 h 20 min to 1 h 40 min

Focus: Endurance with pace control: kick or pull 50s that descend, then a ladder down from a negative-split 400 to best-average 100s.

The file dates this 2012; it is in the 2012/2013 season, and March 14, 2013 was a Thursday.

Warm-up (600–1,200 m, 13–25 min)

600-1200 Swim/Kick/Pull/Drill

- mix up at least 2 strokes

- Swim until 5:50

Kick set (800–1,200 m, 19–28 min)

16/20/24 x 50 Choice of Pull or Kick (w fins)

1 x 50 ez

3 x 50 desc 1-3 starting at med-fast pace (desc by 3-5 seconds on each)

@ 50/1:00/1:10/1:20/1:30/1:40

Main set (2,000 m, 40 min)

1 x 400 - Negative Split @ ~45 rest

2 x 300 - Build @ ~20 rest

3 x 200 - Medium/Fast/Smooth @ @ ~20 rest

4 x 100 - Best Average @ 20-30 rest = pick a pace to achieve

Warm-down (400 m, 9 min)

8 x 50 @ 10-15 rest

1) Backstroke

2) Choice