Thursday, March 21, 2013

Total distance

2,800–4,500 m

Estimated time

1 h 15 min to 1 h 25 min

Focus: Kick, then speed endurance: 24, 36 or 48 choice-stroke 50s, either best-average fast 50s, a 1-to-7 fast ladder, or strong 50s on a tight send-off.

The file dates this 2012; it is in the 2012/2013 season, and March 21, 2013 was a Thursday.

Warm-up (600–900 m, 15–23 min)

600/750/900 - 50 free/50 kick/50 non-free

- Swim until 5:50

Kick set (700–900 m, 16–21 min)

12 or 16 x 50 kick with fins @ 45/50/1:00/1:10/1:20/1:30

1) Flutter Front

2) Flutter Back

3) Dolphin Front

4) Dolphin Back

OR Choice kick desc 1-4

100 ez

Main set (1,200–2,400 m, 36 min)

24 or 36 or 48 x 50 Choice of Stroke As Follows:

24 = alt 1 fast, 1 ez @ 1:30 - Fast 50s are best avg

36 = 1-1-1-2-1-3-1-4-1-5-1-6-1-7-1 ⇒ 1’s Ez, 1-7s Fast @ 1:00

48 = alt 3 strong, 1 fast @ 45

Warm-down (300 m, 6 min)

300 pull smooth