Tuesday, June 17, 2014

Total distance

3,700–3,800 m

Estimated time

1 h 25 min

Focus: Swim with fins, pull and kick 200s, IM or easy/fast 25s, rounds of 75s from drill to fast to easy, and kick/swim and swim/pull 100s.

Warm-up (1,000 m, 20 min)

5x 200- 20 seconds rest

1) swim with fins

2) pull

3) swim with fins

4) kick

5) swim with fins

Pre-set (600 m, 16 min)

24 x 25

IM- 35/ 40/ 45 (3 fly, 3 bk, 3 br, 3 free...2 each, 1 each)

OR

2 easy/ 1 fast

Main set (2,000 m, 45 min)

16 x 75

on 1:20/ 1:30/ 1:40/ 2:00 (add 10-20 seconds for the drill if needed)

4 rounds ( 75 drill, 25 fast/ 50 easy, 50 fast/ 25 easy, 75 easy)

8 x 100 on 15 sec rest alt. Odds: 50 kick/ 50 swim

evens: 50 swim/ 50 pull

Warm-down (100–200 m, 2–4 min)

100-200 WD