Tuesday, April 1, 2014

Total distance

4,200 m

Estimated time

1 h 20 min

Focus: Aerobic endurance: kick/drill/swim 75s and 50s, then four descending swim 300s and four descending pull 300s.

Warm-up (1,500 m, 29 min)

500 Choice

8 x 75 @ 1:20/1:30/1:40

K-D-S BY 25’s

8 x 50 @ 1/1:10/1:20

Main set (2,400 m, 45 min)

4 x 300 Swim @ 5:30/5:40/5:50

Descend 1-4

4 x 300 Pull @ 5:30/5:40/5:50

Descend 1-4

Warm-down (300 m, 6 min)

300 Cool Down

50 BK

50 Swim