Thursday, November 1, 2012

Total distance

2,900–4,300 m

Estimated time

1 h 5 min to 1 h 30 min

Focus: Technique in all four strokes, then endurance: kick/drill/swim 50s by stroke, and a distance pyramid from 100 to 400 (or 500) and back toward goal times.

Warm-up (300–500 m, 6–9 min)

300/400/500 mix

Drill set (600–900 m, 17–25 min)

12/15/18 x 50 alternating Kick/Drill/Swim @ 10 seconds rest

- within each round do the same stroke

- Fly Drills: 3 R/3L/3 Full, 1 up 6 under

- Back drills: Triple Roll, 1 arm extended, glide to 3

- Breast drills: 1p2k, glide to 3, br pulls with flutter kick

- Free drills: glide to 3, catch up, shark attack

Main set: distance pyramid (1,600–2,500 m, 32–47 min)

Choice of stroke or freestyle pull, ~30 rest between each as needed - aim for goal times then take rest

100 - build @ 1:10/1:15/1:20/1:25/1:30/1:40/1:50/2:00

200 - negative split @ 2:20/2:30/2:45/3:00/3:15/3:30/4:00

300 - build @ 3:30/3:45/4:00/4:15/4:30/5:00/5:30/6:00

400 - negative split @ 4:40/5:00/5:20/5:40/6:00/6:30/7:00/7:30/8:00

500 (optional) FAST for time @ 6:00/6:30/7:00/7:30/8:00/9:00/1:00

400 (optional) negative split @ 4:40/5:00/5:20/5:40/6:00/6:30/7:00/7:30/8:00

300 - build @ 3:30/3:45/4:00/4:15/4:30/5:00/5:30/6:00

200 - negative split @ 2:20/2:30/2:45/3:00/3:15/3:30/4:00

100 - FAST for time @ 1:10/1:15/1:20/1:25/1:30/1:40/1:50/2:00

Warm-down (400 m, 9 min)

100 ez

300 choice swim/pull/kick smooth