Tuesday, May 6, 2014

Total distance

3,200–4,600 m

Estimated time

1 h 5 min to 1 h 30 min

Focus: Swim/kick warm-up, then a choice: a sprint workout of breakouts and broken swims, or a distance workout with a 1,800 pyramid and pull.

Short course.

Warm-up (1,500 m, 32 min)

300 swim 15 sec rest - 4 x 50 kick (1ez/1 fast) on 1:00/1:10/1:20/1:30

200 swim 15 rest + 6 x 50 kick (2 ez/1 fast) on “ “

100 swim 15 rest + 8x 50 kick (3ez/ 1 fast) on “ “

Main set (1,600–3,000 m, 33–55 min)

CHOOSE SPRINT OR DISTANCE- or mix and match as you wish

Sprint Workout (3,100-3,300)

16 x 25 on 40 (4 x drill/ DPS/ 15m breakout/ 25 FAST)

600-800M (mix and match between the distances to equal 600-800)

Broken 200 (50+ 10sec rest/ 100 + 20 sec rest/ 50)

Broken 100 (25 + 10sec rest/ 50 + 20 sec rest/ 25)

Broken 50 (15 breakout + 10 rest/ 20m turn +10 rest/ 15 meter finish)

4 x 150 (50K or Pull + 100 easy swim) on 20 sec rest

Distance Workout (4,200-4,500)

1800

2 x 25 FAST 40/ 50/ 1:00

50 easy 1:00/ 1:10/ 1:20/ 1:30/ 1:40

100 mod 1:25/ 1:30/ 1:40/ 1:50/ 2:00

200 build 2:50/ 3:00/ 3:20/ 3:40/ 4:00

300 NS 4:25/ 4:30/ 5:00/ 5:30/ 6:00

400 pace 5:50/ 6:00/ 6:40/ 7:20/ 8:00

300 NS same pace times

200 build as above

100 mod

50 easy

2 x 25 FAST

900- 1200

6 x 150-200 pull on 20 sec rest (50 fast or non free + 100 or 150 easy breath 5)

Warm-down (100 m, 2 min)

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