Sunday, April 12, 2015
- Total distance
- 4,100 m
- Estimated time
- 1 h 25 min
Focus: A long descending warm-up, fast/easy 50s, swim with kick, fast/easy 100s and an easy/fast pull 400.
Warm-up (1,500 m, 32 min)
500 choice
400 pull
300 IM K/D/S
200 kick
100 swim
Main set (2,400 m, 48 min)
9 x 50 @ 45”/50”/…
1 fast | 1 easy
2 fast | 1 easy
3 fast | 1 easy
150 recovery
300 swim with 50 kick after each 100
9 x 100:
1 fast | 1 easy
2 fast | 1 easy
3 fast | 1 easy
fast @ 1’40”/1’50”/…
easy @ 2’10”/2’20”/…
200 recovery
400 pull:
200 easy |200 fast
Warm-down (200 m, 4 min)
200 choice