Thursday, August 28, 2014

Total distance

4,100 m

Estimated time

1 h 20 min

Focus: Build to fast in swim 300s, pull 200s, swim 100s and strong pull 50s, with an easy kick 50 after each.

Warm-up (1,000 m, 22 min)

500

200 Swim/50 Kick

300 Pull

3/5/3 breathing pattern by 100

200 Kick

50 Easy/50 FAST

Main set (2,800 m, 54 min)

3x300 Swim @ 4:20/4:45/5

Build to FAST

50 @ 30R

Easy/Recovery kick

4x200 Pull @ 2:50/3/3:15

Build to FAST!

50 @30R

Easy/Recovery kick

5x100 Swim @ 1:25/1:45/2

Build to FAST!

50 @30R

Easy/Recovery kick

8x50 Pull @ 45/1/1:15

All strong effort

50 @30R

Easy/Recovery kick

Warm-down (300 m, 7 min)

300 cool down

50 Non-FR/100 FR