Saturday, October 20, 2012

Total distance

3,150–4,250 m

Estimated time

1 h 5 min to 1 h 25 min

Focus: Kick that builds, then rounds of two 100s and a 125 (or 75s and a 100) on send-offs chosen to be a challenge, any stroke.

Warm-up (800–1,000 m, 18–22 min)

200 Free

200 Free/Breast by 25s

200 Free/Back by 50s

200 Free/Fly by 25s

200 IM - Swim/Kick by 25

- Do either 4 or 5 depending on how long it takes you (everyone stops together)

Kick set (800–1,000 m, 18–23 min)

14 x 50 choice kick (with or without fins) @ 1:00/1:10/1:20/1:30/1:45

In rounds: 1 ez + 1 strong build, 1 + 2, 1 + 3, 1 + 4

- push yourself on the strong 50s so that the higher numbers are challenging

100-300 choice smooth, every 4th 25 build to fast finish

- target to have everyone finish together to start the next set

Main set (1,250–1,950 m, 22–35 min)

Choose your group based on the notes below - You can do any stroke but you have to make the pace time!

Group 1 = 6 x (2 x 100 + 1 x 125 @ 1:40/1:45/1:50)

OR Group 2 = 5 x (2 x 100 + 1 x 125 @ 2:00/2:05/2:10

OR Group 3 = 6 x (2 x 75 + 1 x 100 @ 1:40/1:45/1:50)

OR Group 4 = 5 x (2 x 75 + 1 x 100 @ 2:00/2:05/2:10

- Choose the group that makes the longer distance a challenge to make (most people will be in groups 2 and 3)

- For an extra challenge - within your lane, pick a group and decide on a starting pace time and drop 5 seconds on each round or each second round

Warm-down (300 m, 6 min)

300 Pull breathing 150 by 7/100 by 5/50 by 3