Thursday, March 28, 2013

Total distance

3,600–5,400 m

Estimated time

1 h 30 min to 1 h 40 min

Focus: Stroke efficiency, then speed: 50s alternating long stroke count and fast stroke rate, then best-average 100s with easy swimming between.

The file dates this 2012; it is in the 2012/2013 season, and March 28, 2013 was a Thursday.

Warm-up (1,000–1,300 m, 21–26 min)

400 Free

300 Free + 3rd 25 Back

200 4th 25 Breast

100 alt 25 Free/25 Fly

+ 100-300 pull if time

Swim until 5:50

Drill set (500–800 m, 11–18 min)

8 or 12 x 50 @ 50/1:00/1:10/1:20/1:30

Alt 25 stroke count (long)/25 stroke rate (fast) + over kick

~100-200 ez

Main set (1,800–3,000 m, 48 min)

12 x 100 Best Avg @ 4:00

- 50/100/150 ez in between

Warm-down (300 m, 7 min)

300 - 25 free/25 non-free/25 DA back