Sunday, April 27, 2014

Total distance

3,800 m

Estimated time

1 h 15 min

Focus: Fast 15 m segments, fly/back and breaststroke 50s, then 300s on a send-off that drops 10 seconds each time.

Warm-up (2,100 m, 43 min)

300 mix choice

9 x 100 with 20s rest:

1st 15m fast + 15m around the 2nd turn fast + last 15m fast

18 x 50 @ 1'/1'10"/:

1 fly+back

2 br

2 fly+back

4 breast

3 fly+back

6 breast

Main set (1,500 m, 29 min)

5 x 300 descending interval, (-10s) for each subsequent 300:

1st: 4'40"/4'50"/5'/…

2nd: 4'30"/4'40"/4'50"/…

3rd: 4'20"/4'30"/4'40"/…,

4th: 4'10"/4'20"/4'30"/…,

5th: 4'00”/4'10"/4'20"/…

Warm-down (200 m, 4 min)

200 Choice