Tuesday, October 16, 2012

Total distance

3,250–4,200 m

Estimated time

1 h 5 min to 1 h 30 min

Focus: Speed with any stroke: IM-order or freestyle 25s, then a pyramid of fast and easy 50s or 75s, and breathing-pattern pull.

Warm-up (800–1,000 m, 20–24 min)

200 ez choice

600 = 50 K/50 D/50 S - alt 150 Free/150 Non-free

(+ 2 x 100 IM if time with 20 sec rest)

Pre-set (700–800 m, 13–20 min)

Choose one:

24 x 25 @ 35/40/45/50

- 1 of each, 2 of each, 3 of each IM order

OR 24 x 25 Free - reaching, rolling, & length

1) 40/45/50/55

2) 30/35/40/45

3) 35/40/45/50

4) 25/30/35/40

100-200 ez

Main set (1,400–2,050 m, 27–39 min)

26 x 50 or 75 - any stroke - Fast @ 1:00, ez @ 1:30

Fast + ez: 1-1, 2-1, 3-2, 4-2, 3-2, 2-1, 1-1

100 ez

Warm-down (350 m, 7 min)

300 pull breathing 5/7 choice of pattern

50 ez