Thursday, November 15, 2012
- Total distance
- 3,400–4,300 m
- Estimated time
- 1 h 10 min to 1 h 30 min
Focus: Aerobic 100s: kick with fins that descends to a pace, swim alternating long and easy with fast, then pull that descends and eases off.
Warm-up (1,100–1,400 m, 21–27 min)
Warm up - 100s
5 swim/3 kick/4 pull/2 drill
OR
4 swim/2 kick/3 pull/2 drill
Kick set (600–800 m, 14–19 min)
6 OR 8 x 100 kick with fins@ 15 rest
1) smooth
2) strong - pick a pace
3+) decend to/below pace
Main set (1,000–1,200 m, 21–25 min)
10 or 12 x 100 Swim @ 15 rest
odds) ez/long
evens) desc to fast pace
Pull set (600–800 m, 13–17 min)
6 or 8 x 100 pull @ 20 rest
descend 1 - 3or4
ascend 4or5 - 6or8
Warm-down (100 m, 2 min)
100 easy (added: the original has no warm-down)