Tuesday, November 6, 2012

Total distance

about 2,550–4,750 m

Estimated time

55 min to 1 h 35 min

Focus: Pace and mixed strokes: everyone on the same send-off choosing a distance they can make, then rounds of free with IM or stroke (or a diving lesson).

Warm-up (1,000 m, 21 min)

400 Mix

300 Pull 3rd 25 back

200 choice kick

100 IM

Pre-set (600–1,200 m, 17–22 min)

12 x 50/75/100 - choice of stroke

@ 1:45/1:35/1:25

1:40/1:30/1:20

1:35/1:25/115

1:30/1:20/1:10

Main set (about 650–2,150 m, 13–44 min)

Choose one:

3 X

- 200 Free

- 100 IM/Stroke

- 100 Free

- 200 IM/Stroke

OR 5/6 X

- 100 Free

- 50 Stroke

- 50 Free

- 100 IM/Stroke

OR Diving Lesson

200s @ 2:45/3:00/3:15/3:30

100s @ 1:20/1:30/1:40/1:50

50s @ 45/50/55/1:00

Warm-down (300–400 m, 6–8 min)

300-400 choice pull