Thursday, March 7, 2013

Total distance

4,500 m

Estimated time

1 h 35 min

Focus: Pacing: 50s that set a fast pace, then a pyramid of negative-split swims up to 300 and back down at strong effort, with backstroke or breaststroke to finish.

Warm-up (1,500 m, 34 min)

5 x 300 @ 20-30 rest

1) Choice Mix

2) Freestyle, 3rd 50 Kick

3) IM Kick/Drill/Swim or Free KDS

4) Pull alt 50 smooth/50 fast

5) 3 x 100 desc 1-3

- Swim until 6:00 AM

Pre-set (600 m, 13 min)

12 x 50 Free - starting pace of 45/50/55/1:05 or pace + 10 for ez

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

- begin fast 50s at starting pace each time

- aim to establish pace time for next set

Main set (1,800 m, 32 min)

50 - neg split @ 1:00 or 1:00 or 1:00 or 1:15

100 - neg split @ 1:40 or 1:45 or 1:50 or 2:15

150 - neg split @ 2:20 or 2:30 or 2:40 or 3:15

200 - neg split @ 3:00 or 3:15 or 3:30 or 4:15

250 - neg split @ 3:40 or 4:00 or 4:20 or 5:15

300 - neg split @ 4:20 or 4:45 or 5:10 or 6:15

250 - strong @ 3:40 or 4:00 or 4:20 or 5:15

200 - strong @ 3:00 or 3:15 or 3:30 or 4:15

150 - strong @ 2:20 or 2:30 or 2:40 or 3:15

100 - Fast @ 1:40 or 1:45 or 1:50 or 2:15

50 - ez

Warm-down (600 m, 18 min)

12 x 50 Back or Breast @ 10-20 rest

- every 3rd 50 kick