Tuesday, April 29, 2014

Total distance

4,400 m

Estimated time

1 h 35 min

Focus: IM changes and stroke count with time, then five rounds of a negative-split 200 followed by 50s at that 200 pace, and kick.

The file heads this Tuesday, April 28, 2014; April 28 was a Monday, and the Tuesday was April 29.

Warm-up (1,500 m, 33 min)

3 x 300 15 seconds rest

1) choice swim

2) Kick every 3rd 25 fast

3) Pull br 3-5-3-7 by 25

12 x 50 on 1:00/1:10/1:20/1:30

3- IM changes

3- SCAT (stroke count and time)

Main set (2,000 m, 40 min)

5 x

200 free NS - mod interval 3:00/ 3:15/3:30/3:45/4:00

4x50 choice pace (200 time/ 4 + 2 seconds = goal time)

Kick set (600 m, 15 min)

8 x 75 kick (fins optional) 1:20/ 1:30/ 1:40

O:25 F/ 50 Easy

E:50 F/ 25 easy

Warm-down (300 m, 6 min)

300 WD (25 DAB/ 25 scull/ 25 swim)