Tuesday, September 11, 2012
- Total distance
- 3,250–3,450 m
- Estimated time
- 1 h 10 min to 1 h 15 min
Focus: Aerobic freestyle: 50s that descend 1-4 through four send-offs, then a kick set that builds to fast, and one 50 for time.
Warm-up (900 m, 20 min)
3 x 300
1) Choice 3rd 25 kick
2) Free 3rd 25 non-free
3) Choice swim 3rd 25 fast
Main set (1,000 m, 21 min)
20 x 50 Free desc 1-4
1) 1:00/1:05/1:10/1:15
2) 55/1:00/1:05/1:10
3) 50/55/1:00/1:05
4) 45/50/55/1:00
Kick set (800 m, 20 min)
16 x 50 kick choice @ 1:00/1:05/1:10/1:15/1:20
1) ez
2) build
3) ez
4) fast
Sprint set (250–450 m, 5–9 min)
100-200 ez
50 fast for time
100-200 ez
Warm-down (300 m, 5 min)
300 Pull 3rd 25 fast