Tuesday, September 18, 2012

Total distance

3,700–4,600 m

Estimated time

1 h 15 min to 1 h 35 min

Focus: Aerobic mixed strokes: rounds of free, non-free and IM on set send-offs, then 50s alternating easy with a stroke-count-and-speed (min/max) swim.

Warm-up (1,000 m, 22 min)

400 mix

300 IM Kick/drill/swim

200 kick choice

4 x 25 desc 1-4

Main set (1,300–2,000 m, 28–43 min)

4 or 5 or 6 times:

- 100 free @ 1:40/1:45/1:50/2:00/2:15

- 50 non free @ 50/55/1:00/1:10/1:15

- 50 free @ 50/55/1:00/1:10/1:15

- 100 IM @ 1:40/1:45/1:50/2:00/2:15

100-200 ez

Main set 2 (800–1,000 m, 15–18 min)

20 x 50 @ 1:00 or 16 x 50 @ 1:15

1) ez

2) min/max free

Kick set (300 m, 6 min)

300 choice kick 3rd 25 strong

Warm-down (300 m, 6 min)

300 pull 50 breathing 5/25 breathing 7