Saturday, April 11, 2015

Total distance

4,200 m

Estimated time

1 h 25 min

Focus: Speed endurance: three rounds of 200s, 100s and 50s with more fast swims than easy.

Warm-up (1,000 m, 20 min)

400 choice

300 pull

200 IM

100 kick

Main set (3,000 m, 1 h)

3x

2 x 200 @ 2’40”/3’/… 1 fast, 1 easy

3 x 100 @ 1’30/1’40”/… 2 fast, 1 easy

4 x 50 @ 45”/50”/… 3 fast, 1 easy

100 recovery

Warm-down (200 m, 4 min)

200 choice