Thursday, October 30, 2014

Total distance

4,400 m

Estimated time

1 h 25 min

Focus: Strong swim 200s and pull 250s, free/IM 250s, each set after negative-split or fast/easy 50s.

Warm-up (600 m, 13 min)

600 Warm Up

200 Swim

50 Kick

50 Non-FR

Main set (3,400 m, 1 h 2 min)

4x50 @ 45/1/1:15

Negative Split

4x200 Swim @ 3:00/3:15/3:30

STRONG

4x50 @ 45/1/1:15

25 FAST/25 Easy

4x250 Pull @ 3:40/4:4:15

ALL STRONG

4x50 @ 45/1/1:15

25 Easy/25 FAST

4x250 @ 4:00/4:15/4:30

150 FR/100 IM

Warm-down (400 m, 9 min)

400 Warm Down

100 Swim

50 Kick

50 Non-FR