Saturday, March 22, 2014

Total distance

3,950 m

Estimated time

1 h 20 min

Focus: Speed: three rounds of sprints at 50, 100 and 150 with recovery swims and an easy pull, then IM-free 150s.

Warm-up (1,050 m, 22 min)

600 Snake Warmup

(Kick every 4th length)

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

1) 25 FAST, 25 Easy

2) 25 Easy, 25 FAST

3) All Easy

Main set (2,700 m, 52 min)

3 x

50 Sprint @ 45/55/1:05

50 Recovery @ 1/1:10/1:20

100 Sprint @ 1:25/1:35/1:45

50 Recovery @ 1/1:10/1:20

150 Sprint @ 2:10/2:20/2:30

200 Easy Pull @ 4/4:10/4:20

6 x 150 @ 2:30

IM-FR by 25s

Warm-down (200 m, 4 min)

200 Swim