Thursday, May 1, 2014

Total distance

4,100 m

Estimated time

1 h 30 min

Focus: Swim/kick 200s and drill/DPS 50s, then a ladder of a negative-split 400, building 300s, negative-split 200s and descending 100s.

Warm-up (1,800 m, 41 min)

5 x 200 Swim/ Kick pattern on 3:45 OR 4:00

16 X 50 ON 1:00/ 1:10/1:20/ 1:30 (Drill/ DPS/25 F/easy)

Main set (2,000 m, 40 min)

1 x 400 NS 6:00/ 6:40/ 7:20/8:00

2 x 300 build 4:30/ 5:00/ 5:30/ 6:00

3 x 200 NS 3:00/ 3:20/ 3:40/ 4:00

4 x 100 desc 1-4 1:30/ 1:40/ 1:50/ 2:00

mix in stroke or IM

add pull or kick

add fins/ paddles at any time

30 seconds rest after each section of 400/600

Warm-down (300 m, 8 min)

300 WD (DAB/scull/ swim br 5/ swim easy choice by 25)