Tuesday, February 11, 2014

Total distance

5,500 m

Estimated time

1 h 55 min

Focus: A long session: swim/kick/drill rounds, underwater kick with fins, fast parts in 75s and 100s, negative-split pull from 200 down to 50, fast 75s, pull/swim 150s and an easy/fast 400.

Warm-up (1,800 m, 43 min)

6 x

100 Swim

100 Kick

100 Drill

Pre-set (900 m, 18 min)

6 x 50 @ 1/1:10/1:20 w/ fins

25 Underwater

25 Kick

4 x 75 Swim @ 1:10/1:20/1:30

25 FAST

50 Strong

3 x 100 Swim @ 1:30/1:40/1:50

50 FAST

50 Easy

Main set (2,600 m, 49 min)

2 x

200 @ 3/3:10/3:20

150 @ 2:15/2:25/2:35

100 @ 1:30/1:40/1:50

50 @ 45/55/1:05

All Neg. Split Pull

8 x 75 Swim @ 1:20/1:30/1:40

FAST

4 x 150 @ 2:10/2:20/2:30

100 Pull

50 Swim

400 Swim

25 Easy

25 FAST

Warm-down (200 m, 4 min)

200 Cool Down