Tuesday, March 5, 2013

Total distance

3,600–4,350 m

Estimated time

1 h 15 min to 1 h 35 min

Focus: Speed and pace: easy kick into fast swim, freestyle sprint 25s, then rounds of 75s and a 100 (or 50s and a 75) that get faster.

Warm-up (1,000–1,300 m, 24–29 min)

400 Alternate 100 free/100 non free

300 Kick/Drill/Swim by 25s - IM order optional

200 alt 25 ez/25 fast

100 IM swim, kick, or drill

+ 300 Pull if finished ⇒ swim until 5:55

Kick set (600 m, 14 min)

12 x 50 choice @ 40/50/1:00/1:10/1:20/1:30/1:40/1:50

In rounds of 4: 3 ez kick + 1 fast swim, 2 + 2, 1 + 3

Sprint set (350 m, 8 min)

14 x 25 Free Sprints @ 30/35/40/45/50/55

1 ez + 1 sprint, 1 + 2, 1 + 3, 1 + 4

Main set (1,050–1,500 m, 19–29 min)

Choose one:

6 x (2 x 75 + 1 x 100) - start at 1:20/1:25/1:30/1:35/1:40

or 6 x (2 x 50 + 1 x 75) - start at 1:15/1:20/1:25/1:30/1:35/1:40

Rounds 1-3 = starting pace

Rounds 4-5 = starting pace -5

Round 6 = starting pace -10 (make the last 100)

Warm-down (600 m, 13 min)

12 x 50 pull @ 10-20 rest, ascending 1-3