Tuesday, April 15, 2014

Total distance

4,400 m

Estimated time

1 h 45 min

Focus: Drill and stroke 50s, then four rounds of 25s building from easy to strong (free, kick, pull, swim) and freestyle build 50s, and sprints.

Warm-up (800 m, 17 min)

4 x 200

1) FR

2) FR-BK

3) FR-BR

4) IM

Drill set (800 m, 20 min)

16 x 50 @ 15R

3 Drill : 1 Stroke

Main set (2,400 m, 59 min)

4 x

10 x 25 @ 45/1/1:15

1 Easy, 3 Build, 1 Strong

Rounds: 1) FR, 2) Kick, 3) Pull, 4) Swim

5 x 50 FR Build @ 50/1/1:10

100 Recovery

Sprint set (200 m, 4 min)

8 x 25 Sprints @ 30/45/1

Warm-down (200 m, 4 min)

200 Cool Down