Thursday, February 13, 2014

Total distance

5,200 m

Estimated time

1 h 40 min

Focus: Speed endurance: four rounds of 200s, 100s and 50s with more fast swims than easy, pull on odd rounds and fins on even.

Warm-up (1,000 m, 19 min)

600 Choice

400 Pull

Main set (4,000 m, 1 h 19 min)

4 x

2 x 200 @ 2:40/2:50/3

1 FAST, 1 Easy

3 x 100 @ 1:20/1:30/1:40

2 FAST, 1 Easy

4 x 50 @ 45/55/1:05

3 FAST, 1 Easy

100 BK Easy

Odds: Pull

Evens: Fins

Warm-down (200 m, 4 min)

200 Choice