Tuesday, February 5, 2013

Total distance

2,800–3,600 m

Estimated time

1 h 25 min

Focus: Sprinting: forty 25s in rounds of easy and fast, then fast 50s or 100s, timed and recorded, with full recovery, and relays.

Warm-up (900 m, 22 min)

100 Choice

4 x

4 x 25 Stroke (4 of each IM Order or choice)

100 Kick or Pull

Sprint set (1,100 m, 29 min)

40 x 25 Sprints (2 rounds through)

In each round: 1 ez + 1 fast, 1 + 2, 1 + 3, 1 + 4, 1 + 5

Ez @ 40/50/1:00, FAST @ 20/25/30/35/40

100 ez

Main set (800–1,600 m, 32 min)

8 x 50 or 100 Choice Fast - Recorded @ 4:00

50-100 ez after each within the 4:00

Warm-down (0 m, 1 min)

Relays