Thursday, January 30, 2014

Total distance

4,100 m

Estimated time

1 h 25 min

Focus: Descending pull 100s, a fast-then-steady 500 with fins, kick/pull/sprint 50s and dead-start sprint 50s.

Printed after February 27 in the original file.

Warm-up (600 m, 12 min)

300 Swim

200 Pull

100 Kick

Main set (2,000 m, 38 min)

6 x 50 Swim @ 1/1:10/1:20

Build by 50’s

8 x 100 Pull @ 1:40/1:50/2

Descend 1-4

Descend 5-8

6 x 50 @ 55/1:05/1:15

1 FAST : 1 Easy

500 Swim w/ fins

100 FAST

400 @ 80%

100 Recovery

*NO FINS*

Sprint set (1,300 m, 29 min)

10 x 50 @ 1:10/1:20/1:30

4 Kick

4 Pull

2 Sprint

8 x 50 @ 1:15/1:25/1:35

Dead Start

25 Sprint

25 Easy

4 x 100 w/ fins @ 1:50/2/2:10

Warm-down (200 m, 4 min)

200 Choice