Saturday, October 13, 2012

Total distance

2,500–3,700 m

Estimated time

1 h 10 min to 1 h 25 min

Focus: Stroke count and speed: rounds that set and hold a stroke count, 25s with a fast segment, then best-average 50s, 75s or 100s, timed and recorded, and kick.

Warm-up (600–1,000 m, 15–26 min)

3 or 4 or 5 x

- 100 ez choice @ 10 rest - push offs, kicking, long strokes

- 25 stroke count @ 20 rest - establish count

- 50 stroke count @ 10 rest - maintain count

- 25 min/max @ 20 rest - length, kick, push offs

Sprint set (400–500 m, 11–14 min)

16 OR 12 x 25 @ 45 or 1:00

1) 1st 10 m fast push off

2) middle 15 m fast

3) last 10 m fast finish

4) All Fast

100 ez

Main set (700–1,200 m, 24 min)

10 x 50/75/100 Best Average @ 2:00 - Recorded

200 ez

Kick set (600–800 m, 14–19 min)

16 OR 12 x 50 kick with fins or not @ 1:00/1:10/1:20/1:30/1:45

Warm-down (200 m, 4 min)

200 ez