Tuesday, April 8, 2014

Total distance

3,950 m

Estimated time

1 h 20 min

Focus: Speed: 50s with more fast swims each round, fast/smooth 125s, catch-up and shark drill, then fast 100s with an easy one every third.

Warm-up (600 m, 12 min)

600 Mix

100 FR

40 Non-FR

Main set (1,450 m, 30 min)

14 x 50 FAST @40/50/1 Easy @ 50/1/1:10

1 FAST, 1 Easy

2 FAST, 1 Easy

3 FAST, 1 Easy

4 FAST, 1 Easy

6 x 125 @ 2:30/2:40/2:50

50 FAST

75 Smooth

Drill set (600 m, 14 min)

6 x 50 @ 55/1:05/1:15

Catch Up

6 x 50 @ 50/1/1:10

Shark

Main set 2 (900 m, 17 min)

9 x 100 Swim

2 FAST @ 1:20/1:30/1:40 : 1 Easy @ 1:45/1:55/2:05

Warm-down (400 m, 9 min)

400 Mix

50 Kick

50 BK

100 Swim