Sunday, February 23, 2014

Total distance

3,450 m

Estimated time

1 h 15 min

Focus: IM kick/drill/swim and IM 25s, then twenty-six 75s in a pyramid of fast and easy.

This workout has no heading in the original file; it is printed after February 27, 2014, in the weekend coach’s style. The date here is a guess: the Sunday between February 22 and March 1, which otherwise has no workout. Its first lines may be missing; the coach’s total is 200 more than the lines add up to.

Warm-up (1,300 m, 32 min)

4 x 150 kds IM

24 x 25 IM @ 35"/40"/…

1 of each/ 2 of each/ 3 of each

100 easy

Main set (1,950 m, 38 min)

26 x 75:

Fast @ 1'/1'05"/… (~ 5s rest) + easy @ 1'30"/1'35"/… (~ 15-20s rest): 1-1, 2-1, 3-2, 4-2, 3-2, 2-1, 1-1

Warm-down (200 m, 4 min)

200 easy