Tuesday, September 25, 2012

Total distance

5,500–5,750 m

Estimated time

1 h 55 min to 2 h

Focus: A long aerobic session: descending IM 25s and streamline kick, 300s mixing kick, drill and stroke count, a pull set that shifts from easy to strong, then a pyramid of negative-split swims up to 300 and back down at strong effort.

Warm-up (1,200–1,250 m, 27–29 min)

4 x (150 Free + 4 x 25 IM order desc 1-4 @ 35/40/45/50)

8 or 10 times:

- 25 streamline kick (flutter or dolphin/front or back) @ 10 rest

Main set (900 m, 19 min)

3 x 300

1) mix choice

2) kick/drill/swim

3) 25 stroke count/25 build speed

Pull set (800–1,000 m, 16–20 min)

16 or 20 x 50 pull

In rounds of 5: 4 ez + 1 strong, 3 ez + 2 strong, 2 ez + 3 strong, 1 ez + 4 strong

EZ @ 50/1:00/1:10/1:20/1:30, strong @ 40/50/1:00/1:10/1:20

Main set 2 (1,800 m, 36 min)

50 - neg split @ 1:15

100 - neg split @ 2:00/2:15

150 - neg split @ 2:45/3:15

200 - neg split @ 3:30/4:15

250 - neg split @ 4:15/5:15

300 - neg split @ 5:00/6:15

250 - strong @ 4:00/5:00

200 - strong @ 3:00/4:00

150 - strong @ 2:00/3:00

100 - Fast @ 2:00

50 - ez

Kick set (600 m, 14 min)

12 x 50 kick with fins

odds ez @ 1:00/1:10/1:20

evens = strong pace descending (3 @ pace, 2 @ pace -5, 1 @ pace -10)

Warm-down (200 m, 4 min)

200 ez