Thursday, March 20, 2014

Total distance

3,900 m

Estimated time

1 h 15 min

Focus: Speed with recovery: twice through fast 100s and 50s separated by smooth 200s and a recovery pull, then a 400 IM.

Warm-up (1,200 m, 23 min)

3 x 300 Choice @ 10R

1) Swim

2) Pull

3) Kick

6 x 50 @ 1/1:10/1:20

Neg. Split

Main set (2,400 m, 47 min)

2 x

100 @ 1:15/1:25/1:35

FAST

200 @ 2:50/3/3:10

Smooth

2 x 50 @ 40/50/1

FAST

200 @ 2:50/3/3:10

Smooth

100 @ 1:15/1:25/1:35

FAST

300 Pull Recovery @ 45R

400 IM

Warm-down (300 m, 6 min)

300

50 Kick

100 Swim