Thursday, April 3, 2014

Total distance

4,200 m

Estimated time

1 h 20 min

Focus: Aerobic: free and IM 300s, descending pull 200s, then kick/swim 150s.

Warm-up (600 m, 13 min)

2 x

200 Swim

100 Kick

Main set (3,300 m, 1 h 2 min)

4 x 300 @ 4:30/4:40/4:50

100 FR

100 IM

100 FR

6 x 200 Pull @ 2:50/3/3:10

Descend 1-3

Descend 4-6

6 x 150 @ 2:30/2:40/2:50

50 Kick

100 Swim

Warm-down (300 m, 7 min)

300 Cool Down

50 Non-FR

100 FR