Thursday, September 13, 2012

Total distance

about 3,300–4,200 m

Estimated time

1 h 15 min to 1 h 35 min

Focus: Freestyle technique into aerobic speed: drill 50s for stroke count and catch-up, then 100s that descend, each lane doing more repeats on a faster send-off.

Long course.

Warm-up (800–1,000 m, 19–24 min)

800 Swim/Kick/Pull/Drill (+ 2 x 100 IM for lane 3)

Main set (1,400–2,100 m, 33–45 min)

By lane:

Lane 1:

12 x 50 Free/Drill, on 20 seconds rest

1) glide to 3/stroke count

2) catch-up/stroke count

3) swim strong

8 x 100 Free @ 2:10

descend 1-4

Lane 2:

15 x 50 Free/Drill, on 20 seconds rest

1) glide to 3/stroke count

2) catch-up/stroke count

3) swim strong

10 x 100 Free @ 1:50

descend 1-5

Lane 3:

18 x 50 Free/Drill, on 20 seconds rest

1) glide to 3/stroke count

2) catch-up/stroke count

3) swim strong

12 x 100 Free @ 1:30

descend 1-4

Kick set (about 600 m, 15 min)

15 minute kick every 3rd 50 fast

with or without a board & fins

Warm-down (500 m, 10 min)

300 pull breathing 3/5/7 by 50s

200 ez