Thursday, November 8, 2012
- Total distance
- about 3,400–4,300 m
- Estimated time
- 1 h 20 min to 1 h 30 min
Focus: Kick, then endurance: swim and kick 50s in shifting proportions, drill/swim, and 200s, 250s or 300s swum as negative splits that descend.
Warm-up (800–1,200 m, 18–27 min)
4/5/6 x 200
1) swim - alt 50 free/50 non-free
2) alt 50 swim/50 kick
Kick set (1,000 m, 23 min)
20 x 50 choice kick/swim
In rounds of 5: 4 swim + 1 kick, 3 + 2, 2 + 3, 1 + 4
Swim @ 50/1:00/1:10/1:20/1:30
Kick @ 1:00/1:10/1:20/1:30/1:40
Drill set (300 m, 6 min)
300 Drill/Swim
Main set (1,000–1,500 m, 25–27 min)
5 x 200/250/300 @ 5:00
- negative split + descend 1-5
Warm-down (about 300 m, 6 min)
100s Pull breathing 3/5 by 50