Tuesday, June 24, 2014

Total distance: about 3,700 m
Estimated time: 1 h 20 min

Focus: Swim, pull/swim and kick/swim 400s, IM-change and descending 50s, then two rounds of an easy 200, 100s with a fast main-stroke 25, descending 50s and fast 25s.

Warm-up (1,800 m, 38 min)

3 x 400

1- swim

2- 100 pull/ 100 swim

3- 50 kick/ 50 swim

12 x 50 on 1:00/ 1:10/ 1:20

3- IM changes

3- choice desc 1-3

2 times through (12 total)

Main set (1,800 m, 38 min)

2 x

200 choice easy

4 x 100 (25 fast Main stroke/ 75 easy)

4 x 50 desc (“r1= main stroke. r2= choice”)

4 x 25 FAST

Warm-up (1,800 m, 38 min)

Main set (1,800 m, 38 min)

Warm-down (about 100 m, 2 min)