Tuesday, May 21, 2013

Total distance

4,000–4,600 m

Estimated time

1 h 20 min to 1 h 35 min

Focus: Kick with fins or pull on easy, fast, medium and fastest paces, then a ladder down from a negative-split 400 to best-average 100s.

Warm-up (600–1,000 m, 13–21 min)

600 or 800 or 1000 Swim/Kick/Pull/Drill

- Drills: closed fist, catch up, thumb to thigh freestyle

- Swim until 5:50

Kick set (800–1,000 m, 17–22 min)

16 or 20 x 50 Kick with fins or Pull

1) ez @ 1:00/1:05/1:15/1:25/1:35

2) Fast @ 50/55/1:05/1:15/1:25

3) Med @ 55/1:00/1:10/1:20/1:30

4) Fastest @ 45/50/1:00/1:10/1:20

Main set (2,000 m, 38 min)

1 x 400 Neg split @ 5:30/6:00/6:30/7:00/7:30/8:00

2 x 300 Build, Desc 100s 1-3@ 4:30/4:45/5:00/5:15/5:30/5:45/6:00

3 x 200 Neg Split + Desc 1-3@ 3:00/3:15/3:30/3:45/4:00

4 x 100 Best Avg @ 1:30/1:40/1:50/2:00

Warm-down (600 m, 13 min)

300 Pull

200 Kick/Swim

100 ez