Thursday, May 23, 2013

Total distance

3,900–4,800 m

Estimated time

1 h 15 min to 1 h 30 min

Focus: Endurance test: rounds of 150, 100 and 50 that go from easy to strong to fast, then a 2,000 for time.

Warm-up (600–900 m, 13–19 min)

600-900 - alt 100 swim/100 pull/100 kick choice

Pre-set (1,200–1,800 m, 24–36 min)

4/5/6 x ⇒ Rounds ½ ez, ¾ strong, ⅚ fast

- 150 @ 2:15/2:30/2:45/3:00/3:45

- 100 @ 1:30/1:40/1:50/2:00/2:30

- 50 @ 45/50/55/1:00/1:15

Main set (2,000 m, 36 min)

2000 m for time

Warm-down (100 m, 2 min)

100 easy (added: the original has no warm-down)