Tuesday, May 7, 2013

Total distance

about 2,700–4,300 m

Estimated time

1 h 5 min to 1 h 25 min

Focus: Pace work: everyone holds the same send-off and picks a distance they can make, then rounds of 75s and a 100 that get faster (or freestyle drills), with breathing-pattern pull to finish.

The file dates this Tuesday, May 08, 2012; it is in the 2012/2013 season, and the Tuesday that week was May 7, 2013.

Warm-up (1,000 m, 22 min)

400 mix

300 IM Kick/drill/swim

200 kick choice

4 x 25 desc 1-4

- Finish by 5:50

Main set (600–1,200 m, 17–22 min)

12 x 50/75/100 - choice of stroke

@ 1:45/1:35/1:25

1:40/1:30/1:20

1:35/1:25/115

1:30/1:20/1:10

- everyone works on the same pace, choose the distance that you can make as you go

Main set 2 (about 800–1,500 m, 19–27 min)

Choose one:

6 x (2 x 75 + 1 x 100)

Rounds 1-3 @ 1:20/1:25/1:30/1:35/1:40

Rounds 4-5 @ 1:15/1:20/1:25/1:30/1:35

Round 6 @ 1:10/1:15/1:20/1:25/1:30

OR 6 x (2 x 50 + 1 x 75)

Rounds 1-3 @ 1:20/1:25/1:30/1:35/1:40

Rounds 4-5 @ 1:15/1:20/1:25/1:30/1:35

Round 6 @ 1:10/1:15/1:20/1:25/1:30

OR Freestyle Drills

- Streamline push offs

- Flutter Kicking

- Glide to 3 Drill

- Catch-up Drill

- Shark Attack

Warm-down (300–600 m, 6–12 min)

300 Pull - breathing 3/5/7 by 50s

and/or

300 Pull - every 3rd 50 backstroke