Sunday, February 9, 2014

Total distance

4,450 m

Estimated time

1 h 30 min

Focus: A long mixed warm-up, 25s and 50s on send-offs that tighten with easy pull between, then 75s with a fast dead-start or kick 25.

Warm-up (1,500 m, 32 min)

500 swim

400 pull

300 IM:

25 kick

25 drill

25 swim

200 kick

100 drill

Main set (2,750 m, 55 min)

8 x 25 @ 30"/35"/…

1 fast, 1 easy

6 x 50 @ 1'00/1'10"/…

100 pull easy

5 x 50 @ 50"/55"/…

100 pull easy

4 x 50 @ 45"/50"/…

100 pull easy

300 swim

8 x 75 @ 1'10"/1'20"/...

25 dead start fast

50 easy

8 x 75 @ 1'15"/1'20"/…

25 kick fast

50 swim

Warm-down (200 m, 4 min)

200 choice