Thursday, March 13, 2014

Total distance

4,000 m

Estimated time

1 h 25 min

Focus: Aerobic: easy-moderate-fast 200s, fast/smooth 150s, IM kick, drill and swim 100s, then descending 50s with fins.

Warm-up (800 m, 18 min)

500

200 Swim

50 Kick

6 x 50 Drill @ 10R

Main set (3,000 m, 1 h 2 min)

3 x 200 @ 3/3:10/3:20

Easy/Moderate/Fast

6 x 150 @ 2:40/2:50/3

50 FAST

100 Smooth

9 x 100 IM

3 Kick @ 2:15/2:25/2:35

3 Drill @ 2/2:10/2:20

3 Swim @ 1:50/2/2:10

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

w/ fins

Descend 1-6

Descend 7-12

Warm-down (200 m, 4 min)

200 Cool Down