Thursday, May 8, 2014 (LC)

Total distance

about 2,900–3,500 m

Estimated time

1 h to 1 h 10 min

Focus: Long course: 200s descending by 5 seconds from a goal-based starting pace, then rounds of build, pace and easy swims, and dives.

Long course. The file heads this Thursday, May 7, 2014; May 7 was a Wednesday. A second heading, “Thursday, May 8, 2014”, follows a few workouts later with only this warm-up’s first line under it, so this is the May 8 workout.

Warm-up (600 m, 17 min)

600 warm up (every 4th length kick on back)

Main set (800–1,400 m, 14–24 min)

4/5/6/or 7 x 200 pull or swim (desc 1- 4 or 5 or 6 or 7)

pick fastest 200 time you could make and then add 30 seconds for starting pace time (25 for 6x, 20 for 5x, and 15 for 4x) then the pace times desc by 5seconds each time

eg (fastest pull pace is 3:00, begin at 3:30/ 3:25/ 3:20/ 3:15/ 3:10/ 3:05/ 3:00)

Sprint set (about 1,400 m, 29 min)

4 x

100 build 1:45/ 2:00/2:15

2 x 50 pace + 3 sec 1:15/ 1:30

100 easy 2:00/ 2:15/ 2:30

6-8 x dive 15s/ 25s/50s

Warm-down (100 m, 2 min)

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