Tuesday, March 19, 2013
- Total distance
- about 3,600–4,300 m
- Estimated time
- 1 h 15 min to 1 h 30 min
Focus: Mixed strokes: IM-order 25s, then rounds of free with fly, back or breast on send-offs that tighten each round, and pull to finish.
The file dates this 2012; it is in the 2012/2013 season, and March 19, 2013 was a Tuesday.
Warm-up (about 1,000 m, 20 min)
Repeat until 5:50:
100 Free
75 Back
100 Free
50 Breast
100 Free
25 Fly
Pre-set (600–700 m, 12–14 min)
24 x 25 @ 35/40/45 or 20 x 25 @ 50/55
IM order 3 of each or 4-3-2-1-1-2-3-4
100 ez
Main set (900–1,500 m, 20–34 min)
3, 4 or 5 times:
3x @ 2:15/1:15, 4x @ 1:45-1:55/50-1:00, 5x @ 1:30-1:40/40-50
100 Free
50 Fly/Back/Breast
50 free
100 IM/Back/Breast/Fly
Warm-down (1,100 m, 21 min)
3 x 300 Pull
1) Choice 3rd 25 fast
2) 50 Free Build/25 Back
3) Ascend 50s 1-3
200 ez