Tuesday, March 26, 2013

Total distance

about 3,800–4,500 m

Estimated time

1 h 20 min to 1 h 35 min

Focus: Pace: choice-stroke 50s that descend to a goal pace, then 50s on a tight send-off with easy recovery, and a pull or kick ladder.

The file dates this 2012; it is in the 2012/2013 season, and March 26, 2013 was a Tuesday.

Warm-up (about 1,200 m, 25 min)

Repeat until 5:55:

100 Freestyle

50 Kick

100 IM or Non Free or Choice Pull

50 Pull

Pre-set (600–900 m, 12–18 min)

12 or 15 or 18 x 50 Choice - Pace Control @ 50/1:00/1:10/1:20/1:30

- pick fastest non-sprint pace as #3 goal pace

- Desc 1-3 = pace +10, pace +5, pace

- goal times = 30/35/40/45/50/55

- pace time chosen to give at least 10 rest on #1

Main set (1,000–1,400 m, 22–27 min)

4 x the following:

Choose one:

Either

5 x 50 on tight interval (~5 rest) = 35/40/45/50/55 - can descend by rounds

2 x 50 ez @ 1:00

OR

3 x 50 on tight interval (~5-10 rest) = 50/55/1:00/1:05

2 x 50 ez @ 1:20

Warm-down (1,000 m, 22 min)

Pull or Kick

400 - Negative split

300 - Build each 75

200 - Strong for goal time

100 - Smooth