Thursday, April 10, 2014

Total distance

4,200 m

Estimated time

1 h 20 min

Focus: Aerobic: choice 50s descending in threes, then a ladder of 100s, 200s, 300s and a 400, and breathing-pattern pull.

Warm-up (600 m, 12 min)

600 MIx

50 Kick

50 Pull

100 Swim

Pre-set (900 m, 18 min)

18 x 50 @ 50/1/1:10

Choice

Descend 1-3

Main set (2,000 m, 36 min)

4 x 100 @ 1:30/1:40/1:50

3 x 200 @ 3:00/3:10/3:20

2 x 300 @ 4:30/4:40/4:50

1 x 400 @ 5:30/5:40/5:50

Pull set (600 m, 12 min)

2 x 300 Pullj

Breathing 3/5/7 by 50’s

Warm-down (100 m, 2 min)

100 Easy