Sunday, March 23, 2014

Total distance

4,200 m

Estimated time

1 h 20 min

Focus: Aerobic and strong: negative-split pull 400s, strong 50s and 100s, swim 300s working turns, descending 200s and fast/recovery 150s.

Warm-up (1,000 m, 20 min)

600 Choice

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

25 Kick

25 Build

Main set (3,000 m, 55 min)

2 x 400 Pull @ 5:45/5:55/6:05

Negative Split

4 x 50 @ 45/55/1:05

Strong Effort

2 x 300 Swim @ 5/5:10/5:20

Focus on Turns

4 x 100 @ 1:20/1:30/1:40

Strong Effort

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

Descend by 50s

4 x 150 @ 2:20/2:30/2:40

100 FAST

50 Recovery

Warm-down (200 m, 4 min)

200 Swim