Thursday, March 27, 2014

Total distance

4,000 m

Estimated time

1 h 25 min

Focus: Speed and strength: suicides (25 fast, 25 easy, 50 fast, 50 easy without stopping), smooth and fast pull, strong 100s on 5 seconds rest, and a 400 IM kick/drill/swim.

Warm-up (800 m, 18 min)

200 Swim

200 Kick

200 Drill

200 Pull

Sprint set (600 m, 16 min)

4 Suicides @ 20R

25 FAST

25 Easy

50 FAST

50 Easy *No stopping during 150

Main set (2,400 m, 46 min)

4 x

200 Pull @ 3:15/3:25/3:35

Smooth

100 Pull @ 1:30/1:40/1:50

FAST

4 x 100 Strong Effort

5 sec rest after each 100

400 IM

K-D-S-FR by 50

(50 Fly Kick, 50 BK Drill, 50 BR Swim, 50 FR x 2)

4 x 100 Strong Effort

5 sec rest after each 100

Warm-down (200 m, 4 min)

200 Swim