Tuesday, October 15, 2013

Total distance

4,100 m

Estimated time

1 h 30 min

Focus: Speed: fast 50s with lots of rest, then broken swims (100 + 50, 200 + 100, 400 + 200) with two minutes between rounds.

Warm-up (1,000 m, 21 min)

400 Mix

6 x 50 @ 1:15

FL-BK

BK-BR

BR-FR

300

15 underwater off walls

Sprint set (900 m, 24 min)

18 x 50

3 x

3 @ 1:20

2 @ 50

1 @ 30

Main set (1,800 m, 37 min)

4 x

100 @ 1:30

50 @ 55

2 min. rest

2 x

200 @ 3:45

100 @ 1:30

2 min. rest

1 x

400 @ 8

200 @ 3:30

Warm-down (400 m, 9 min)

200 Kick

100 Pull

100 Choice