Tuesday, January 28, 2014

Total distance

4,550 m

Estimated time

1 h 35 min

Focus: Aerobic and speed: breathing pull, descending swim and pull 100s, IM/free 75s, then 50s with more fast swims each round, and fast non-free 25s.

Printed after February 27 in the original file.

Warm-up (900 m, 18 min)

600

200 Pull

100 Kick

300 Pull @ 4/4:10/4:20

Breathe 3/5/7

Main set (3,250 m, 1 h 8 min)

5 x 100 Swim @ 1:25/1:35/1:45

Descend 1-5

5 x 100 Pull @ 1:20/1:30/1:40

Descend 1-5

8 x 75 @ 1:15/1:25/1:35

25 IM Order

50 FR

100 Recovery

20 x 50 Swim FAST @ 40/50/1 Easy @ 50/1/1:10

1 FAST, 1 Easy

2 FAST, 1 Easy

3 FAST, 1 Easy

4 FAST, 1 Easy

5 FAST, 1 Easy

50 Easy Recovery

20 x 25 @ 30/40/50

Odds FAST Non-FR

Evens Easy Choice

Warm-down (400 m, 8 min)

400 Choice