Tuesday, April 22, 2014

Total distance

4,300 m

Estimated time

1 h 30 min

Focus: Aerobic mixed strokes: six rounds of free, non-free and IM on set send-offs, then 50s alternating fast and easy.

Warm-up (1,000 m, 22 min)

400 Mix

300 IM

K-D-S

200 Kick

4 x 25 Swim

Descend 1-4

Main set (3,000 m, 1 h 2 min)

6 x

100 FR @ 1:30/1:45/2

50 Non-FR @ 50/1/1:10

50 FR @ 50/1/1:10

100 IM @ 1:40/1:50/2

30 Second Rest

200 Recovery (Do immediately after 6 times!)

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

1 FAST : 1 Easy

Warm-down (300 m, 6 min)

300 Cool Down