Thursday, May 30, 2013

Total distance

3,000–5,100 m

Estimated time

1 h to 1 h 40 min

Focus: All 100s: a mixed warm-up, kick with fins that descends, choice swims with changes of pace, best-average 100s or 50s, and pull.

Warm-up (600–1,000 m, 13–21 min)

(6/8/) 10 x 100 @ 10-20 rest

- alt Swim/Kick/Pull/Drill/IM

Kick set (600–1,000 m, 12–20 min)

(6/8/) 10 x 100 Kick with Fins

1) ez choice

2) Fast Desc 1-5

Main set (1,100–2,000 m, 20–36 min)

(6/8/) 10 x 100 Choice @ 1:30/1:40/1:50/2:00/2:10/2:20

1) ez

2) 25 fast/25 ez

3) Neg split

4) Strong

10 x 100 or 50 Best Avg @ 2:00

Pull set (600–1,000 m, 11–18 min)

(6/8/) 10 x 100 Pull @ 10-20 rest

- 4 Desc 1-4

- 3 middle 50 fast

- 2 strong

- 1 ez

Warm-down (100 m, 2 min)

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