Tuesday, November 20, 2012

Total distance

about 2,600–3,600 m

Estimated time

1 h 10 min to 1 h 20 min

Focus: Three groups after a mixed warm-up: kick/drill/swim 25s and rounds of 50s and a 75, free and non-free 50s and 200s that descend, or freestyle drills.

Warm-up (1,500 m, 34 min)

500 ⇒ 50 free/50 kick/25 non-free

2 x [100 mix IM + 4 x 25 desc 1-4 choice]

6 x 50 pull breathing ⅗, 3/7, 3/9

200 mix kick

100 neg split choice

Main set (about 1,000–2,000 m, 35–43 min)

By group:

Group 1

20 x 25 choice of stroke

1) kick

2) drill

3) swim ez

4) swim fast

@ 35/40/45/50

6 or 8 x

- 2 x 50

- 1 x 75

@1:00/1:05/1:10/1:15/1:20/1:30/1:40

Group 2

12 x 50 @ 50/55/1:00/1:10/1:20

In rounds of 4: 3 free swim + 1 non-free S/K, 2 + 2, 1 + 1

7 x 200 @ 2:40/2:50/3:00/3:10/3:20/3:30/3:45

Odds) desc 1-4 + neg split

Evens) ez smooth

Group 3

Free Drills

Warm-down (100 m, 2 min)

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