Thursday, November 29, 2012

Total distance

4,000–4,500 m

Estimated time

1 h 25 min to 1 h 35 min

Focus: Kick on easy, fast, medium and fastest paces, then a ladder down from a negative-split 400 to best-average 100s.

Warm-up (600–900 m, 14–21 min)

300 OR 200 Mix

300 OR 200 Kick/Drill/Swim

300 OR 200 IM Swim or Kick/Swim or Broken Swim

Kick set (800–1,000 m, 19–24 min)

16 or 20 x 50 kick with/without fins

1) ez pace = 1:05/1:10/1:15/1:20/1:25/1:30

2) fast pace = 55/1:00/1:05/1:10/1:15/1:20

3) med pace = 1:00/1:05/1:10/1:15/1:20/1:25

4) fastest pace = 50/55/1:00/1:05/1:10/1:15

Main set (2,000 m, 38 min)

1 x 400 - Negative Split @ 5:30/6:00/6:30/7:00/7:30/8:00

2 x 300 - Build - Descending 100s 1-3 @ 4:30/4:45/5:00/5:15/5:30/5:45

3 x 200 - Negative Split + Desc 1-3 @ 3:00/3:15/3:30/3:45/4:00

4 x 100 - Best Avg @ 1:30/1:40/1:50/2:00

Warm-down (600 m, 14 min)

200 ez Swim

200 ez Kick

200 ez Pull