Thursday, October 18, 2012

Total distance

3,350–5,000 m

Estimated time

1 h 15 min to 1 h 50 min

Focus: Pacing into endurance: easy and pace 50s and 100s, then 150s, 200s or 250s on one send-off, descending in fives with two all-out and one for time.

Warm-up (600–900 m, 14–21 min)

3 x 300 warm up - OR 3 x 200 (2nd one 4th 25 kick)

1) Choice swim

2) 3rd 25 choice kick

2) Pull breathing 3/5/7/9 by 25

Pre-set (850–1,200 m, 19–26 min)

3 or 4 x:

- 50 ez - 50/1:00/1:10

- 50 pace (ez speed) - 50/1:00/1:10

- 50 ez - 50/1:00/1:10

- 100 pace (ez speed)- 1:40/1:50/2:20

100-200 ez to prepare for main set

Main set (1,500–2,500 m, 35–52 min)

10 x 150/200/250 @ 3:30 (one lane can do 4:00 if needed)

- descend 1-5 with #5 & #10 all out & #10 for time

- maintain stroke length, kicking, breathing pattern (3), and push offs

Warm-down (400 m, 9 min)

100 ez

200 choice kick

100 ez