Tuesday, October 9, 2012
- Total distance
- 3,600–4,200 m
- Estimated time
- 1 h 10 min to 1 h 25 min
Focus: Long-course aerobic work: choice-stroke 50s counting strokes, then a ladder of 100s, 200s, 300s and a 400 on set send-offs.
Long course.
Warm-up (600–900 m, 15–23 min)
600/750/900 - 50 free/50 kick/50 non-free
Pre-set (600–900 m, 12–18 min)
12 or 15 or 18 x 50 @ 50/1:00/1:15
- choice of stroke, stroke length work by counting
- desc 1-3
Main set (2,000 m, 36 min)
4 x 100 @ 1:30/1:40/1:50-2:00
3 x 200 @ 3:00/3:20/3:40/4:00
2 x 300 @4:30/5:00/5:30-6:00
1 x 400 @ 5:30/6:10/6:40-7:00
Warm-down (400 m, 8 min)
300 pull breathing 3/5/7 by 50s
100 ez