Thursday, April 17, 2014

Total distance

4,400 m

Estimated time

1 h 30 min

Focus: Aerobic and fast: negative-split pull 400s, sprint 50s, swim 300s working turns, 90% 100s, descending 200s and sprint/recovery 150s.

Warm-up (1,200 m, 28 min)

2 x

100 Swim

100 Kick

100 Drill

100 Pull

8 x 50 @ 1/1:15/1:30

25 Kick

25 Build

Main set (3,000 m, 56 min)

2 x 400 Pull @ 5:45/6/6:15

Neg. Split

4 x 50 @ 45/1/1:15

Sprint

2 x 300 @ 5/5:15/5:30

Focus on Turns

4 x 100 @ 1:20/1:30/1:40

90% Effort

2 x 200 @ 3/3:15/3:30

Descend 1-4 by 50’s

4 x 150 @ 2:30/2:45/3

100 Sprint

50 Recovery

Warm-down (200 m, 4 min)

200 Cool Down