Sunday, March 29, 2015

Total distance

3,400 m

Estimated time

1 h 10 min

Focus: Kick/swim and fast/smooth, then 200s mixing kick, drill and smooth with fast finishes, smooth/strong 200s, and 200s broken into race-pace and sprint pieces.

Warm-up (1,200 m, 27 min)

400 choice

4 x 100: k/s; s/k by 50

400: 25 fast, 25 smooth

Main set (2,000 m, 40 min)

3 x 200:

25k + 25d + 25s + 50 smooth + 50 fast + 25 easy

100 easy

3 x 200:

50 smooth + 100 strong + 50 smooth

100 easy

3 x 200:

50 (@200 RP), 4 x25 sprint, 25 easy, 25 sprint. All with 15-20s rest

Warm-down (200 m, 4 min)

200 choice