Thursday, October 11, 2012

Total distance

3,250–4,300 m

Estimated time

1 h 5 min to 1 h 25 min

Focus: Kick with fins, then aerobic pull: rounds of two 100s and a 150 on set send-offs.

Warm-up (1,000–1,300 m, 21–27 min)

400 mix + 200 IM if finished early

300 IM KDS + 100 pull if finished early

200 Kick build

100 smooth

Kick set (800–1,200 m, 16–24 min)

24 or 20 or 16 x 50 @ 50/1:00/1:15 with fins

1) ez 2) build 3) ez 4) FAST

- mix of flutter/dolphin on front or back

Main set (1,350–1,700 m, 25–31 min)

300 choice 3rd 25 double arm back

Pull

3 or 4 x (2 x 100 @ 1:40/1:50/2:00 + 1 x 150 @ 2:20/2:30/2:45)

Warm-down (100 m, 2 min)

100 ez