Tuesday, May 28, 2013

Total distance

3,550–4,800 m

Estimated time

1 h 15 min to 1 h 45 min

Focus: Speed and pace: free and stroke 100s, sprint 25s, rounds of 75s and a 100 that get faster, then 300s of pull, IM kick/drill/swim or build.

Warm-up (1,200 m, 27 min)

12 x 100 @ 10-20 rest

In rounds of 4: 3 free + 1 non-free/kick/pull/drill, 2 + 2, 1 + 3

Sprint set (200–300 m, 5–8 min)

8 or 12 x 25 Sprints @ 40/45/50

1) 10 m fast, 2) 15 fast, 3) 20 fast, 4) All Fast

Main set (1,150–1,700 m, 21–33 min)

Choose one:

6 x (2 x 75 + 1 x 100) - start at 1:20/1:25/1:30/1:35/1:40

or 6 x (2 x 50 + 1 x 75) - start at 1:15/1:20/1:25/1:30/1:35/1:40

Rounds 1-3 = starting pace

Rounds 4-5 = starting pace -5

Round 6 = starting pace -10 (make the last 100)

100-200 ez

Main set 2 (900–1,500 m, 21–35 min)

3/4/5 x 300

A) Ez/Med/Fast/Med/Ez - Pull @ 4:30/4:45/5:00/5:20/5:40/6:00

or

B) Alt IM Kick/Drill/Swim - 100 Free smooth/50 kick fast @ 30 rest

or

C) Choice Build @ 30 rest

Warm-down (100 m, 2 min)

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