Sunday, April 26, 2015
- Total distance
- 3,400–3,700 m
- Estimated time
- 1 h 15 min to 1 h 20 min
Focus: Kick, drill and swim 50s, then a choice of sprint (no-breathing and easy/fast 25s) or endurance (100 to 500, getting faster).
Warm-up (2,000 m, 44 min)
2 x 400:
choice + free by 100s
choice + IM by 100s
24 x 50 (4 times through):
2 kick - 1 easy, 1 fast @ 1’05/1’10”/1’15”/....
2 drill - 1 drill, 1 DPS swim @ 1’/1’05”/1’10”/…
2 swim descending 1->2 @ 55”/1’/1’05”/…
Main set (1,200–1,500 m, 28–33 min)
Choose one:
Option #1 (sprint)
4 x 25 - no breathing @ 45”/50”/55”/…
8 x 25 - 1 easy + 1 fast @ 45”/50”/55”/…
100 easy
4 x 25 no breathing @ 45”/50”/55”/…
8 x 25 - 1 easy + 1 fast @ 45”/50”/55”/…
100 easy
4 x 25 - no breathing @ 45”/50”/55”/…
8 x 25 all out @ 45”/50”/55”/…
100 easy
Option #2 (endrance):
100
200
300
400
500
progressively faster, with 15-20s rest
Warm-down (200 m, 4 min)
200 choice