Thursday, May 9, 2013

Total distance

3,700–4,300 m

Estimated time

1 h 20 min to 1 h 30 min

Focus: Kick with fins and swimming, then 100s that shift from smooth to negative split to fast, and a pull, kick and swim to finish.

The file dates this Thursday, May 16, 2012, the same heading as the workout a week later; by its place in the file it is Thursday, May 9, 2013.

Warm-up (1,100 m, 23 min)

400 mix

300 IM KDS or Pull building 75s

200 kick choice

4 x 50 desc 1-4 fast

- swim until 5:55

Kick set (800–1,000 m, 19–23 min)

16 or 20 x 50 - choice of kick or swim

In rounds of 5: 4 swim + 1 kick w fins, 3 + 2, 2 + 3, 1 + 4

swim @ 50/1:00/1:10/1:20/1:30, kick @ 1:00/1:10/1:20/1:30/1:40

Main set (1,200–1,600 m, 24–32 min)

12 or 16 x 100 Choice of stroke or pull @ 1:30/1:40/1:50/2:00/2:20/2:40

1) smooth pace

2) Neg split (ez/fast)

3) fast/ez

4) 100 fast

Warm-down (600 m, 14 min)

300 Pull - desc 75s 1-4

200 kick - ez/fast by 25s

100 swim ez