Sunday, March 1, 2015

Total distance

3,600 m

Estimated time

1 h 20 min

Focus: IM drill and swim with free 100s, then twenty 25s at 200 race pace and twenty at 100 race pace, with more race-pace swims between each easy one.

Warm-up (2,400 m, 57 min)

4 x

100 choice

4 x 25 IM drill

100 kick or pull

6x

4 x 25 IM swim @ 30”/35”/40”/...

100 free @ 1’40”/1’50”/2’00”/…

Main set (1,000 m, 18 min)

2 x (20 x 25) @40”/45”/50”/…

1st set at 200 race pace (goal 200 race time / 8)

2nd set at 100 race pace (goal 100 race time / 4)

Easy + at race pace: 1-1, 1-2, 1-3, 1-4, 1-5

Warm-down (200 m, 4 min)

200 choice

Starts