Tuesday, February 18, 2014

Total distance

4,200 m

Estimated time

1 h 25 min

Focus: Aerobic endurance: kick/drill/swim 75s and sprint 50s, then four descending swim 300s and four descending pull 300s.

Warm-up (1,500 m, 31 min)

500 Choice

8x75 @ 1:20/1:30/1:40

Kick/Drill/Swim by 25’s

8x50 @ 1/1:10/1:20

Sprints

Main set (2,400 m, 45 min)

4x300 Swim @ 5:30 /5:40/5:50

Descend 1-4

4x300 Pull @ 5:30/5:40/5:50

Descend 1-4

Warm-down (300 m, 7 min)

300 Cool Down (50 Back/50 Choice)