Tuesday, May 14, 2013

Total distance

3,800–4,850 m

Estimated time

1 h 25 min to 1 h 45 min

Focus: Speed: IM or pace-time 25s, then 50s or 75s with more strong swims in each round, and a short pyramid to finish.

The file dates this 2012; it is in the 2012/2013 season, and May 14, 2013 was a Tuesday.

Warm-up (1,000–1,250 m, 23–29 min)

200 Swim - 200 Kick - 200 Pull - 200 Drill (- 200 IM)

2 x 25 spring between each 200

- mix up strokes

- swim until 5:55

Pre-set (700–900 m, 19–24 min)

24 x 25 - 1 of each/2 of each/3 of each

Option 1) - IM order @ 40/45/50/55

Option 2) - Pace times = 35-20/40-25/45-30/50-35/55-40

100-300 smooth - 25 ez/25 DA back/25 sprint 10-15 m

Main set (1,200–1,800 m, 21–32 min)

24 x 50 or 75 Free @ 1:00/1:10/1:20/1:30 - descend the strong as you go

1 ez - 2 strong

1 ez - 3 strong

1 ez - 4 strong

1 ez - 5 strong

1 ez - 6 strong

Main set 2 (800 m, 17 min)

100 - ez smooth

200 - Neg split OR 25 free/25 non-free

300 - Pull desc 75s OR IM KDS

200 - Neg split OR 25 free/25 non-free

Warm-down (100 m, 2 min)

100 - ez smooth