Tuesday, July 29, 2014

Total distance

about 3,100 m

Estimated time

1 h 5 min

Focus: Swim, IM, kick and pull 300s, freestyle 100s in threes on a fast send-off with an easy one, then forty 25s in a pyramid of easy and fast.

Warm-up (1,200 m, 25 min)

4 x 300 on 20 sec rest

1) swim choice

2) IM or non-free

3) kick with fins

4) pull

Main set (800 m, 17 min)

8 x 100 free (3 on fast interval/ 1 easy)

fast: 1:25/ 1:30/ 1:40/1:50/2:00

easy: 1:55/ 2:00/ 2:05/2:10/2:15

Sprint set (1,000 m, 23 min)

40 x 25 on 35. 40/ 45

2 x through (1 swim/ 1 choice (kick/pull/swim))

easy + fast: 1-1, 1-2, 1-3, 1-4, 1-5

Warm-down (about 100 m, 2 min)

WD