Tuesday, October 7, 2014

Total distance

3,550 m

Estimated time

1 h 15 min

Focus: A ladder of pairs from 250 down to 50, each mostly fast with an easy finish, with a 100 kick after each pair.

Warm-up (1,350 m, 29 min)

300 Swim

200 Pull

100 Kick

6x125 @ 2:15/2:30/2:45

50 Kick/75 Build

Main set (2,000 m, 44 min)

2x250 @ 3:40/4/4:15

200 FAST/50 Easy

100 Kick @ 30R

2x200 @ 3:00/3:15/3:30

150 FAST/50 Easy

100 Kick @ 30R

2x150 @ 2:20/2:45/3

100 FAST/50 Easy

100 Kick @ 30R

2x100 @ 1:40/2/2:15

50 FAST/50 Easy

100 Kick @ 30R

2x50 @ 1/1:15/1:30

25 FAST/25 Easy

100 Kick @ 30R

Warm-down (200 m, 4 min)

200 cool down