Thursday, October 2, 2014

Total distance

4,800 m

Estimated time

1 h 30 min

Focus: Endurance: a continuous freestyle set of fours from 50s up to 200s with no extra rest.

Warm-up (1,100 m, 23 min)

200 Swim/100 Kick

6 x 50 @ 1/1:15/1:30

8x50 swim @ 45

Descend 1-4, 5-8

100 easy IM

Main set (3,500 m, 1 h 5 min)

(do the following sets continuous, no extra rest, all swim freestyle)

4x50 @ 50/1:15/1:30

4x75 @ 1:10/1:30/1:45

4x100 @ 1:25/1:45/2

4x125 @ 1:45/2/2:15

4x150 @ 2:05/2:15/2:30

4x175 @ 2:20/2:45/3

4x200 @ 2:40/3/3:15

Warm-down (200 m, 4 min)

200 cool down