Thursday, March 6, 2014

Total distance

4,000 m

Estimated time

1 h 20 min

Focus: Aerobic pull and swim: descending pull 200s, easy-medium-fast pull 150s, catch-up drill, descending swim 100s and turns.

Warm-up (500 m, 10 min)

500 Choice

200 Swim

50 Kick

Main set (3,300 m, 1 h 6 min)

5 x 200 Pull @ 3/3:10/3:20

Descend 1-5

4 x 50 Kick @ 1:15/1:25/1:35

6 x 150 Pull @ 2:30/2:40/2:50

50 Easy, 50 Medium, 50 FAST

4 x 50 Catch-Up @ 1/1:10/1:20

8 x 100 Swim @ 1:40/1:50/2

Descend 1-4

Descend 5-8

4 x 50 Swim @ 1/1:10/1:20

Focus on Turns

Warm-down (200 m, 4 min)

200 Cool Down