Thursday, May 2, 2013
- Total distance
- 3,200–4,800 m
- Estimated time
- 1 h 10 min to 1 h 40 min
Focus: Pace control: 200s descending to goal times, then broken 200s in short fast pieces with a 200 for time, and pull.
The file dates this 2012; it is in the 2012/2013 season, and May 2, 2013 was a Thursday.
Warm-up (800–1,200 m, 17–26 min)
4/5/6 x 200 - choice of pattern but can’t repeat consecutively
1) Free ez
2) 50 free/50 non-free
3) Pull 4th 25 back
Main set (600–1,000 m, 12–20 min)
3/4/5 x 200 Swim or Kick with fins - pace control
@ 3:00/3:15/3:30/3:45/4:00/4:20/4:40
- desc 1-N by time using goal times - Goal times descend by 5/10/15
Main set 2: broken 200s (1,200–1,600 m, 30–36 min)
By group:
Group 1 (1600 m)
8 x 25 @ :35/40 - desc 1-4
30 rest
2x(50 ez + 2 x 25 fast) @ 1:00/40
30 rest
4 x 50 @ 1:15 - fast build
30 rest
75/50/75 @ 1:30/1:20 - 75s ez/m/f
30 rest
50/100/50 @ 1:00/1:50 - fast 100
30 rest
2 x 100 @ 1:45/2:00 - 2nd 50 blast
30 rest
200 strong for time
30 rest
200 ez
Group 2 (1200 m)
8 x 25 @ :45 - desc 1-4
45 rest
4 x 50 @ 1:15 - fast build
45 rest
75/50/75 @ 1:50/1:20 - 75s ez/m/f
45 rest
50/100/50 @ 1:10/2:10 - fast 100
45 rest
2 x 100 @ 2:00-2:20 - 2nd 50 blast
45 rest
200 strong for time
Warm-down (600–1,000 m, 12–19 min)
2/3/4 x 200 Pull @ 15-30 rest
50 smooth
100 strong build
50 ez