Tuesday, November 13, 2012

Total distance

3,150–3,450 m

Estimated time

1 h 15 min to 1 h 20 min

Focus: Speed: 25s with a fast segment at the start or the end, drill with fast finishes, then best-average 50s, timed and recorded, and one more 50 fast.

Warm-up (1,200 m, 27 min)

300 Choice Swim

300 Kick - 50 smooth + 25 strong of different kick

300 Kick/Drill/Swim

300 Free Pull every 3rd 25 breathing 7

Sprint set (600–900 m, 14–21 min)

24/20/16 x 25 @ 35/40/50 - Choice of Stroke

1) First 10 m fast

2) Last 10 m fast

3) First 20 m fast

4) Last 20 m fast

200-300 - 25 Drill/25 Fast Finishes

Main set (750 m, 21 min)

12 x 50 Best Average

- Choice of Stroke @ 1:30 - Recorded

100 ez

50 Choice Fast Recorded

Warm-down (600 m, 12 min)

300 choice pull

200 choice kick

100 choice swim