Tuesday, November 27, 2012

Total distance

2,950–4,400 m

Estimated time

1 h 10 min to 1 h 30 min

Focus: Three groups: kick/swim 50s and stroke count and rate 25s, then broken 300s or 200s finishing with one for time, or straight distance 300s or 200s.

Warm-up (300–500 m, 6–9 min)

300/400/500 mix - Finish by 5:40 am

Kick set (750–1,000 m, 17–23 min)

15 or 20 x 50 - Kick/Kick-Swim/Swim-Kick/Kick/Swim - choice of stroke

@ 50/55/1:00 or 1:05/1:10/1:15/1:20

Drill set (300–400 m, 8–11 min)

12 or 16 x 25 @ 40 or 30

1st half = stroke count - descend to lowest possible

2nd half = stroke rate - ascend to highest possible

Main set (1,200–2,100 m, 29–37 min)

By group:

Group 1 - Broken 300s (1800 m)

6 x 50 @ 45 - desc 1-3

1:00 Rest

4 x 75 @ 1:15 - fast build

1:00 rest

3 x 100 @ 1:30 neg split

1:00 rest

75/150/75 @ 1:10/2:10

1:00 rest

2 x 150 @ 2:15 - last 50

30 rest

300 strong for time

Group 2 - Broken 200s (1200 m)

8 x 25 @ :35 - desc 1-4

:50 rest

4 x 50 @ 1:15 - fast build

1:00 rest

75/50/75 @ 1:35/1:20 - 75s ez/m/f

1:00 rest

50/100/50 @ 1:10/2:10 - fast 100

1:00 rest

2 x 100 @ 2:00 - 2nd 50 blast

1:00 rest

200 strong for time

Group 3 - Distance (2100 or 1600 m)

7 x 300 @ 4:15/4:30

Desc 1-7 OR odds 1-4

OR 8 x 200 @ 3:30/3:45

1 ez/1 fast OR desc 1-4

Sprint set (250 m, 5 min)

200 ez choice

50 choice fast for time

Warm-down (150 m, 4 min)

150 ez swim/kick